Accept the challenge with thousands of people around the world and get your body in shape.

Handrails or board is one of the most effective exercises for strengthening the central part of the body. It probably seems so simple to the beginners often skip it. Plank will melt more fat deposits of sit-ups, strengthen the depth and external muscles of the back and the body, and strengthens the muscles of the buttocks, arms and legs.onePlank is actually endurance in the upper push-up position, so the muscles work in a similar way as with pushups – not lengthened, nor shortens, but deeply strengthened and become more durable.

Plank Challenge is designed to gradually increasing the time spent withstand within four weeks. It starts with 20 seconds and the final goal is to achieve four minutes of continuous plank. In the final stage, your body will be ready for bigger challenges, and muscle mass will be defined. When it is about plank it is very important the correct position for practice. When you lift yourself up on your elbows and lean on your toes, it is essential that your upper body is in a straight line. Deep breath and abdominal muscles help control the middle part of the body not to fall, and the neck and the head shall be in the extension of the back. After you learn the correct position you should do your best to accept the challenge that lasts 28 days.

Day 1 – 20 seconds

Day 2 – 20 seconds

Day 3 – 30 seconds

Day 4 – 30 seconds

Day 5 – 40 seconds

Day 6 – take a break

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 – take a break

Day 14 – 90 seconds

Day 15 – 90 seconds

Day 16 – 120 seconds

Day 17-120 seconds

Day 18 – 150 seconds

Day 19 – take a break

Day 20-150 seconds

Day 21-150 seconds

Day 22-180 seconds

Day 23-180 seconds

Day 24-210 seconds

Day 25 – take a break

Day 26 – 210 seconds,

Day 27-240 seconds

Day 28 – hold out as long as you can

Plank is a demanding exercise and you will feel it within the first twenty seconds. Everyone that consider this challenge hard, or want to work only on specific parts of the body then there are different kinds of challenges.