Four-Minutes-a-Day Exercises Yield Results In Less Than a Month
Although staying fit and in shape is in no way an easy task, there’s a simple full-body exercise that will help tone your body in just a short time. We’re talking about the planetary popular plank. This simple exercise may not look like much, but by doing it regularly it will flatten your abs and tone your body better than anything else.
Besides making you look great, the plank will also boost your energy and stamina. Although the exercise won’t provide immediate results, it will help you in the long run. You should start slowly, by holding the position for 20 seconds, then gradually increase the duration up to 4 minutes. Here’s a plank challenge plan that will tone your body in less than a month:
Go for 20 seconds for the first two days, followed by a 30 second-plank on days 3 and 4. Go for 40 seconds on day 5, then take a day to rest and do the plank for 45 seconds on the 7th day.
Go for 45 seconds on day 8 and 60 on days 9, 10 and 11. Do a 90-second plank on day 12, then rest on the 13th day. The last day of the second week is reserved for a 90-second plank.
Start the third week with a 90-second plank (day 15), then follow it with 120-second planks on day 16 and 17 and a 150 second-plank on day 18. Day 19 is for rest – continue on day 20 with a 150-second plank.
Enter the 4th week with a 150-second plank on day 21, then 180-second plank on days 22 and 23 and 210-second plan on day 24. Rest on the 25th day, then go for 210 seconds on day 26 and a record 4-minute plank on day 27. For the last day, test your limits and see how long you can hold on!
Although the plank isn’t a particularly complicated exercise, you need to do it properly. By properly, we mean finding the correct position. Go down on your knees and forearms, then raise your body in a straight line by resting on the elbows and the tip of your toes. Keep the legs slight apart and feel the stretch in your muscles, and make sure your abs are squeezed. Do the plank every day and you will look better than ever before soon!