It may seem odd and many people have trouble believing it is true, but you are actually capable of changing your body in just four minutes. Just by doing one simple exercise, you will be able to transform your body into the ideal physique you have always wanted. A flat belly, toned arms, slim legs – everything.
However, the plank exercise doesn’t provide immediate results, as it is a slow process which will in time, provide incredible results. The plank challenge lasts for 4 weeks, and by the time you’re done with it, not only will your energy levels be boosted and your whole body strengthened, but your stamina will be increased too.
Just follow the plan below:
- 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 — As long as you can!
The Correct Way to Plank
It is important to maintain the right position while performing this exercise. Make sure your hands are in the correct position, with your elbows directly under the shoulders to ensure proper weight distribution. Your spine should be straight and avoid putting too much pressure on your back and neck. Your legs should also be slightly apart but your thighs should be touching.
