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.
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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.
