In just 4 minutes a day you can completely transfoem your body.  This 28 day challenge will will build both your endurance and strength. The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in your core, including the rectus abdominus (the "six-pack muscles" you can see), transverse abdominus, internal and external obliques, hips, and back.  This exercise is so effective it was even featured in Women Daily Magazine.

The Challenge

The Plank Challenge must be completed in 4 weeks. At first, you simply start out in the plank position for 20 seconds. and build up your stamina until you are planking for 4 minutes during the final weeks. Follow this plan:

Day 1 – 20 seconds

Day 2 – 20 seconds

Day 3 – 30 seconds

Day 4 – 30 seconds

Day 5 – 40 seconds

Day 6 – rest

Day 7 – 45 seconds

Day 8 – 45 seconds

Day 9 – 60 seconds

Day 10 – 60 seconds

Day 11 – 60 seconds

Day 12 – 90 seconds

Day 13 – rest

Day 14 – 90 seconds

Day 15 – 90 seconds

Day 16 – 120 seconds

Day 17 – 120 seconds

Day 18 – 150 seconds

Day 19 – rest

Day 20 – 150 seconds

Day 21 – 150 seconds

Day 22 – 180 seconds

Day 23 – 180 seconds

Day 24 – 210 seconds

Day 25 – rest

Day 26 – 210 seconds

Day 27 – 240 seconds

Day 28 – Until failure 

How to Properly Plank

1. Make sure that your arms are positioned correctly. Elbows should be directly under the shoulders to ensure proper weight distribution.

2. The spine should remain straight. Avoid rounding out the spine and putting unnecessary pressure on your neck and back.

3. Make sure to tighten the core so that it benefits from the exercise.

4. Keep your legs slightly spread. Pay attention to how your hips feel during the exercise. There should be no added pressure to the hip area. Adjust the distance between your feet as needed.

5. Your breathing should be slow and deliberate so that your core is fully engaged and your body is relaxed.

Why Planking?

1. Tones your stomach-As described above, planking involves using your core to stabilize your body and carry out the physical demands to maintain the proper planking position. The abdominal muscles are engaged during this workout. Over time, those muscles tone and tighten to give you a great looking stomach. 

2 Promotes good posture-Because your abs play a huge role in your ability to maintain good posture, planking can also be good for your balance and stability. Over time, you’ll be able to stand up straight and achieve a broader range of movement.  

3. Increases Flexibility-  Your flexibility will improve as you work your back and shoulder muscles in the plank position. The shoulder blades will actually stretch which promote a better range of motion.