The 28 Days Plank Challenge
The task: "Planks"

How it works?

The elbows are directly under your shoulders.
The legs stretched like pushups.
Tense your buttocks at (M. gluteus maximus).
Stay in this position. Do not forget to breathe.

sounds simple, but it´s really tricky ;-)

We start on February 1 to February 28 !!!
novice:
Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
Day 6 - rest
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 - 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 - PLANK for as long as possible

Planks is great !!!!
It strengthens the lower back, abdominal muscles and hips, buttocks as well

GO FOR IT !!!!