Get a New Body In 28 Days! 1 Exercise, 4 Minutes a Day!

Probably you have already read about this method somewhere, but think of it skeptically. People who trusted this method have tried it and made their body stronger with a fully defined abdomen.

It is one of the most effective exercises to strengthen the central part of the body. It helps you define the muscles of the buttocks, arms and legs. Moreover, it eliminates fat deposits and strengthens internal and external muscles of the back and abdomen.

The method we are writing about is known as “Plank challenge” and is designed to last only four weeks. The levels of difficulty enhances gradually with the sequence of training days. On the first day the exercise lasts only 20 seconds. You will progress every day and end with achieving four minutes without interruption. When you get to the final phase, your muscle strength will be increased and the body will be more resistant.

Most importantly, do this exercise properly. Get into the position for a plank and support your body on your hands, arms and toes on the ground. Raise the upper body and stay in a straight line. Now you can start.

The ideal time for doing this exercise is in the morning.

Remember this: People with serious health problems. Also, people with hypertensive heart disease should not practice it.

This is how long you should perform the exercise every day:

  • 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 – 120/2
  • Day 17 – 120/2
  • 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 – 210/2
  • Day 25 – rest
  • Day 26 – 210/2
  • Day 27 – 240 seconds
  • Day 28 – more than 240 seconds and keep the position as much as possible.

Anther great exercise is side plank, and it’s especially recommended for those who want to lose the “love handles”.

To perform this exercise, start by laying on your right side on an exercise or yoga mat. Extend your legs completely out to the side. Rest your right elbow on the ground, with your forearm on the ground. Look straight in front of you. As you exhale your breath, use the muscles in your abdomen and obliques to lift your torso and upper legs off the ground. Keep your hips and core elevated.

Make sure your body is in a straight line from your shoulders to your feet. Hold this pose for at least 20 seconds, then relax. Perform another 20 second interval of the side plank for best results.

Anyway, there are a couple ways you can do a side plank. In the video below you will see a demonstration of how to do do this exercise correctly.

Good luck!

 

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