×
28-Day Home Planking Challenge For Strong Leg Muscles And Greater Flexibility

28-Day Home Planking Challenge For Strong Leg Muscles And Greater Flexibility

We might experience muscles pains constantly and may find it difficult to walk. This 28 days plank challenge promises you a stronger, flexible body.

As we grow older, our body becomes weak. According to statistics, about 3 million seniors in the US are injured each year due to fall. Therefore it becomes very important for us to train our bodies and strengthen our muscles to maintain balance and stability.  

According to BBN, planks are one of the most common exercises that are known to many. Not only are they just common but the most effective way to increase core strength, tone the stomach, maintain good posture and increase flexibility. A 28-day plank challenge with a balanced diet will help you reap these benefits. The results of this challenge may surprise you.

What to do?

Do planks for 28 days, slowing increasing the time as you progress. Start by holding your plank for 20 seconds and increase it into 90 seconds by day 12. Gradually increase the time to 180 seconds and at the end of 28 days, make sure you hold till you reach your maximum capacity such that you fall flat on the ground. 

Here are a few types of planks that you can try on your 28 days challenge:

High Plank

 



 

 The most crucial factor while doing a plank is getting the posture right. Position your arms and toes on the floor and keep your elbows straight. This allows the weight to be distributed evenly. Keep your spine straight and avoid any unnecessary stress on your back and neck. Keeping your body parallel to the ground, hold yourself up for as long as possible.

Forearm Plank

 



 

 

According to Health.com, most people consider this plank to be the standard plank. Position yourself such that your legs are extended and your elbows are bent directly under your shoulders. Clasp your hands and make sure that your elbows are in line with your shoulder. Keep your feet hip-width apart and lift your body while firmly balancing your toes and forearms on the ground. Hold yourself in a straight line until you can. 

Side Plank With Leg Lift 



 

Lie on one side on your mat. Extend your legs such that one leg is on top of the other. Place your arm on the upper side on your waist and bent the other arm in a 90-degree angle with the forearm resting on the ground. Now left your body off the ground with your body balanced on the forearm and the side of your foot. Always remember to maintain a straight line. Once you are in the standard side plank position, lift one the leg on the upper side. Repeat the same on the other side as well. 

Planks With Toe Taps



 

This is a variation of high planks. Bring yourself to the high plank position with your palms resting on the ground and your elbows in alignment with your shoulders. Keep your toes together on the ground while maintaining a straight line from head to toe. Now swing your right leg to the side and gently tap your toes. The right leg should be approximately 45 degrees from your left leg. Then slowly bring the right leg back to the initial position. Now repeat the same with your left leg. Switch your legs and continue the same at a brisk pace of 30 seconds. 

Spiderman Planks

 



 

Get yourself in the high plank position with your wrist bent forward and elbow straight. Keep your body straight and keep your legs hip-width apart with the toes on the ground. Lift your right leg off the ground by two or three inches and bring it towards your right elbow. Ensure that your hips are kept as stable as possible. Return your leg back to the ground and repeat the same using your left leg. Continue the exercise in brisk motion. 

References

https://www.health.com/health/gallery/0,,20813896,00.html?slide=70020#70020
https://www.bbncommunity.com/28-day-planking-challenge-can-help-tone-tighten-tummy/
https://betterme.guru/9732-28-day-planking-challenge-tone-tighten-tummy/
https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html