If you’re living in the age of the internet, you have probably heard about planking at least a dozen times this week alone! Planks are everywhere, from internet memes to serious workout regimens. Recently we found out about this 28-day workout program that involves planking.
If you’re interested in flattening and toning your stomach, this is probably the best way to do it! Stomach fat is the hardest type of body fat to tone because it’s very hard to reach to that muscle area.
If interested in the regimen, scroll down below.
- Day 1 through 3 – Plank for twenty seconds
- Day 4 – Plank for 30 seconds
- Day 5 – Plank for 40 seconds
- Day 7 through 8 – Plank for 45 seconds
- Day 9 through 11 – Plank for a full minute
- Day 12 – Plank for 90 seconds
- Day 14 through 16 – Plank for 90 seconds as well
- Day 16 through 18 – Plank for 150 seconds
- Day 23 through 24 – Plank for 180 seconds
- Day 26 through 27 – Plank for 240 seconds
Final day – Plank for as long as you can
NOTE. You can also switch the type of planking that you’re doing. Look up positions on the internet and incorporate them into your session.
Plank Type 1
Start out with the trusty old planking position. Lift your leg up to three inches off the ground and try to maintain stability. Then, put your leg back and do the same with your other one.
Plank Type 2
Lie on your right side. Then, put your right hand on the ground, and raise your entire body up making a side plank. Extend your entire left arm so that it is standing straight. After that, take your arm and bring it back so that it is above your body.
Plank Type 3
Make the table-top position and extend your legs so that you are balancing your toes and hands. Make sure to maintain a working core. Do everything in your power to keep your core working. Then, bring your core back and do the same thing your left leg.
Plank Type 4
Assume the standard planking position. Then, lift your right leg and extend your left arm. Hold this position and then switch positions with the other arm and leg.
Plank Type 5
Take an exercise mat and lie on your side. Then, extend your legs and have one to rest on top of the other one. Then, switch legs.
Plank Type 6
Assume the high plank position while your hands are on the ground. Have your feet apart and assume the position like you’re about to do a jumping jack.
Plank Type 7
Do the Donkey Kick, if you remember what that is. Basically, stand up in the regular planking position and lift your right leg. Bend your knees and perform kicking. Make your muscles work!
Rest by planking but don’t lie down.
Plank Type 8
Assume the planking position and have your elbows to be apart shoulder width. Maintain your body in a straight line by pressing yourself from the floor, one arm at a time.
Good luck! Make sure to look at the provided pictures before doing the exercises.
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