Work-out, exercise, diet are you tired of all these techniques to get a right body shape? Then here is a time to try out a single exercise which will provide you a new fit body in just 28 days.
Yes, it is true! The plank exercise will help you to strengthen the core of your body and thus result in the perfect body shape. Many times people skip this exercise during their work out, but actually it is the most powerful exercise to keep your body in shape.


Plank exercise strengthens the muscles of arms, legs and buttocks. It melts the excessive deposited fat faster than sit-ups and strengthens your external as well as internal muscles of the back.

Correct plank position
You will have good results in dependence of the way you implement of the exercise. When you get yourself on your elbows and bend down on your toes, it is very important for your upper body to be positioned in straight line.
Make sure your body is in the proper position by controlling your body and the neck and head are in straight line with your back. Breathe deeply with the help of the abdominal muscles. Your weight should be shared on the elbows and the feet so you are able to extend the glutes in addition to increase the balance.

28-days Plank Challenge :

Day1: 20seconds
Day2: 20seconds
Day3: 30seconds
Day4: 30seconds
Day5: 40 seconds
Day 6: rest
Day7: 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: as long as you can