Working out has long been confused with lifting heavy weights and dieting to extremes, but what most don’t know is that you can completely transform your body in 4 weeks by completing ONE exercise for 4 minutes a day.
What is this revolutionary exercise? The answer may surprise you…
PLANKS!
Planks melt down the abdominal fat, and strengthen the inner / outer muscles of the back, legs, and buttocks. Planks strengthen the muscles from the inside and are similar to push-ups.
The duration of time that you hold the plank position should gradually increase over the course of 4 weeks. At the beginning, you should hold for 20 seconds, and eventually, you will hold the plank position for as long as 4 minutes.
In order to do this exercise properly, you need to maintain an upright position. When you raise the toes and elbows, the upper body part should be in a straight line.
Breathe deeply with the muscles of the stomach and head and neck. You can maintain a balance by splitting the weight into the elbows and legs while pushing up the muscles from the buttocks.
As soon as you achieve the proper plank position, just start breathing deeply and hold the position for as long as possible in order to do the 28-day challenge.
Are you ready to take the 28-day plank challenge? It’s easier with a buddy so be sure to tag your pals to do it along with you! Here’s the regimen:
WEEK 1
- 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
WEEK 2
- 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
WEEK 3
- 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
WEEK 4
- 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- hold as much as possible
By completing the above for just 4 minutes a day, you will strengthen your core and transform your body in just 28 days!
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