One Exercise, Four Minutes, 28 Days, New Body



If you like to have your body in a perfect great shape you can accept one challenge that thousands of people are doing all around the globe.

If you like to strengthen a central part of your body you can use this effective exercise just with one plank.

Usually, beginners are thinking that this exercise is very simple so they skip it sometimes.

Exercise with a plank will melt more fat from your body than sit-ups and for sure will strengthen external and internal muscles of the core (central part) and back.

It will also strengthen your muscles of the legs, arms and buttocks.

Plank remains in a push-up position, so your muscles work almost same as with push-ups – not shortened or lengthened, but are deeply becoming more durable and stronger.

This plank challenge needs to be completed in 4 weeks and how time is passed need to be gradually increased.

You should start from the first step where you are holding for 20 sec. plank position and 4 min. non-paused plank position is the final goal.

After final stage, your muscle mass will be more emphasized and you will be ready for much bigger challenges.

Plank is the way to have a great body

It`s important to have a correct position when you are doing plank exercise.

Your upper body needs to be in a straight line when you lean on your toes and lift on your elbows.

Your head and neck should be in the extension with your back, take a deep breath and your abdominal muscles and control body to stay at the accurate position.

Place your weight on your feet and elbows to enhance the balance.

After you practice and learn the correct position you can start to complete this 28 days challenge.

Day 1: practice 20 sec.

Day 2: practice 20 sec.

Day 3: practice 30 sec.

Day 4: practice 30 sec.

Day 5: practice 40 sec.

Day 6: take rest

Day 7: practice 45 sec.

Day 8: practice 45 sec.

Day 9: practice 60 sec.

Day 10: practice 60 sec.

Day 11: practice 60 sec.

Day 12: practice 90 sec.

Day 13: take rest

Day 14: practice 90 sec.

Day 15: practice 90 sec.

Day 16: practice 120 sec.

Day 17: practice 120 sec.

Day 18: practice 150 sec.

Day 19: take rest

Day 20: practice 150 sec.

Day 21: practice 150 sec.

Day 22: practice 180 sec.

Day 23: practice 180 sec.

Day 24: practice 210 sec.

Day 25: take rest

Day 26: practice 210 sec.

Day 27: practice 240 sec.

Day 28: the longest you can

Plank is a very demanding exercise and you will feel that in the first 20 sec.

Enjoy in this exercise and make your body in great shape.

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