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TRANSFORM YOUR BODY WITH
30 - DAYSPLANK CHALLENGE
www.martasworld.com
WHY
If you want your body to be strong, you need
str...
DAY 1:
30 s
DAY 2:
30 s
DAY 3:
45 s
DAY 4:
45 s
DAY 6: REST
DAY 7:
1m
DAY 8:
1m10s
DAY 9:
1m15s
DAY 11:
1m 30s
DAY 12: RES...
TRANSFORM YOUR BODY WITH
30 - DAYSPLANK CHALLENGE
PROPER POSTURE
MOREABOUT HEALTH AND FITNESS: FACEBOOK Marta's World and ...
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Transform your body with 30 - day plank challenge

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Transform your body with 30 - day plank challenge
30 days and your stomach will be flat with that simple, easy to follow schedule. The core of our body is the most important, with plank exercise you can make it strong. And so will be your body.

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Transform your body with 30 - day plank challenge

  1. 1. TRANSFORM YOUR BODY WITH 30 - DAYSPLANK CHALLENGE www.martasworld.com WHY If you want your body to be strong, you need strong core that makes a perfect foundation. Strong core improves your posture and balance. It sculpts your waistline and tones your abs. Protects your from the low back pain. WHAT One of the best core exercises: PLANK. Engages your entire core, forces to stabilize your body. Muscles working: oblique?s, all-around abs (where you?ll find those love handles), and transversus abs (the deepest layer); shoulders and your legs as well.CHALLENGE An easy-to-follow 30-day plank challenge will get you results quickly. You can start from an easy version ? forearm plank (standard plank). Your goal is to maintain proper posture and hold still until the end! HOW Lie face down, forearms and toes on the floor; legs extended and elbows bent, directly under shoulders. Feet: hip-width apart, elbows: shoulder-width apart. Contract your abs, you torso straight and rigid. Your body is straight from ears through shoulders, hips up to toes. Your head is relaxed, looking at the floor. Hold the position for as much time, as you see in the table below for a certain day. REMEMBER Keep us abs engaged, don?t let your stomach drop or allow for your hips to rise up. To avoid letting your hips or buttock rise up, tilt your pelvis towards the floor. Don?t hunch or strain your shoulders, don?t crane your neck or let your hips sag. Remember to breath: inhale slowly and exhale steadily.
  2. 2. DAY 1: 30 s DAY 2: 30 s DAY 3: 45 s DAY 4: 45 s DAY 6: REST DAY 7: 1m DAY 8: 1m10s DAY 9: 1m15s DAY 11: 1m 30s DAY 12: REST DAY 13: 1m40s DAY 14: 1m45s DAY 16: 2m5s DAY 17: REST DAY 18: 2m10s DAY 19: 2m15s DAY 5: 1 m DAY 10: 1m25s DAY 15: 2m DAY 20: 2m20s DAY 21: 2m25s DAY 22: 2m30s DAY 23: REST DAY 24: 2m35s DAY 25: 2m40s DAY 26: 2m45s DAY 27: 2m50s DAY 27: REST DAY 29: 2m55s DAY 30: 3m TRANSFORM YOUR BODY WITH 30 - DAYSPLANK CHALLENGE www.martasworld.com So commit to the challenge and hold still until the end!!! MOREABOUT HEALTH AND FITNESS: FACEBOOK Marta's World and www. martasworld.com
  3. 3. TRANSFORM YOUR BODY WITH 30 - DAYSPLANK CHALLENGE PROPER POSTURE MOREABOUT HEALTH AND FITNESS: FACEBOOK Marta's World and www. martasworld.comwww.martasworld.com

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