Just One Exercise, Four Minutes, 28 Days-A New Body

A fit body demands exercising regularly and eating a healthy food. Nonetheless, most people are not able to do this due to their hectic schedule, so they’re looking for a way to get fit instantly. 

Fortunately, there is a single exercise which will help you get fit in 28 days – the plank!

What is the plank?

The plank is a powerful exercise which strengthens your arm, leg and buttock muscles and melts the excess fat better than any other exercise! The plank is essentially holding up in the push-up position.

Plank challenge

The plank challenge is a four-week challenge which increases the duration of the exercise gradually.

In order to perform it, follow these steps:

First you start by holding the position for 20 seconds, then as the days go by, the duration is increasing. On the last day of the challenge, it is necessary to perform a 4-minute plank!

What’s the correct plank position?

First you need to know the proper plank position because if you’re not doing it correctly you won’t get the desired results. You need to rest your body weight on your hands and toes while keeping a straight line with your back. Take a deep breath when you start, and squeeze the abdominals. Make sure your weight is properly distributed so you can keep the balance and strain the glutes, which is very important.

28-day plank challenge!

Day 1 & 2: 20 seconds

Day 3 & 4: 30 seconds

Day 5: Increase to 40 seconds

Day 6: Take a rest

Day 7 & 8: Start with 45 seconds

Day 9,10 & 11: 60 seconds

Day 12: Increase to 90 seconds

Day 13: Take a rest

Day 14 & 15: Again start with 90 seconds

Day 16 & 17: 120 seconds

Day 18: Increase to 150 seconds

Day 19: Take rest

Day 20 & 21: 150 seconds

Day 22 & 23: 180 seconds

Day 24: 210 seconds

Day 25: Take rest

Day 26: Again start with 210 seconds

Day 27: Increase to 240 seconds

Day 28: Try as long as possible

At the end, when you finish the challenge, you’ll see the effects of this challenge and how much it helped, so our advice is, to start immediately in order to get your body in shape for the summer!

Source: healthyfoodteam