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HomeHealthOUR CHALLENGE FOR YOU IN THE NEW YEAR

OUR CHALLENGE FOR YOU IN THE NEW YEAR

Do this 30 Day Plank Challenge and you will see that these 3 things happen to your body. But have you heard of the 30 Day Plank Challenge? Many celebrities made it through and were surprised as they were when trying vave login.

Are you also still highly motivated to go through the new year sporty and strengthened? Then the so-called 30 Day Plank Challenge is just the thing for you! Your body will thank you.

HOW DOES IT WORK AND WHAT IS BEHIND THIS CHALLENGE?

The main part of the 30 Day Plank Challenge is, of course, the forearm plank. Preferably, many get involved in the challenge at the beginning of the year to start the new year in a sporty way.

In this fitness exercise, you work exclusively with your own body weight. You do not need weights, equipment, or other aids. Primarily the body means it is trained. But shoulders, buttocks and thighs can also benefit from the Planks.

THE DAY BY DAY PLAN FOR YOU

The goal is to perform the forearm plank every day – and to last a few seconds longer each day. Specifically, most follow the following workout plan:

Day 1 & 2: 20 seconds
Day 3 & 4: 30 seconds
Day 5: 40 seconds
Day 6: Break
Day 7 & 8: 45 seconds
Day 9 to 11: 60 seconds
Day 12: 90 seconds
Day 13: Break
Day 14: 100 seconds
Day 15: 110 seconds
Day 16 & 17: 120 seconds
Day 18: 150 seconds
Day 19: Break
Day 20 & 21: 150 seconds
Day 22 & 23: 180 seconds
Day 24 & 25: 210 seconds
Day 26: Break
Day 27 & 28: 240 seconds (4 minutes)
Day 29: 4 minutes, 30 seconds
Day 30: 5 minutes

THESE WILL BE YOUR RESULTS

If you follow through with Challenge, you will notice the following changes after a while:

1. improved posture

Planks have a positive effect on your posture. Namely, with the full-body exercise, you will strengthen your shoulders, neck, chest, and back. This difference will be noticeable both when sitting and standing. An upright posture also gives you a better presence and can boost your self-confidence.

2. better balance

If you regularly perform forearm support, you will not only improve your posture – but also your balance. Basically, your balance will improve significantly with regular planking. So it’s worth incorporating planks into your daily workout even after the Challenge.

3. firmer abdomen

As mentioned earlier, with the forearm plank, you are training your entire body. This includes your core and abdominal muscles. They will be strengthened effectively through the regular workout. If you are aiming for a strong and flat abdomen, the main thing you should focus on when performing the Planks is to specifically tighten your core and abdominal muscles.

Note: Planks alone do not make a six-pack. Only in combination with a healthy diet and cardio exercises you can achieve this goal. And: For a six-pack you need a long breath. You should not expect it overnight.

abubakarbilal
abubakarbilal
Abubakar is a writer and digital marketing expert. Who has founded multiple blogs and successful businesses in the fields of digital marketing, software development. A full-service digital media agency that partners with clients to boost their business outcomes.
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