One Exercise, Four Minutes, 28 Days, New Body

We all want to have fit bodies and to be healthy as well, but most of us, because of our hectic schedule and many obligations, aren’t able to do is. And because of that we are looking for a way to get fit instantly, and luckily for us, there is one exercise, which is called – the plank that can help us get fit in just 28 days.

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

This challenge lasts four weeks and increases the duration of the exercise gradually.

If you’re interested about this challenge 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?

It may sound difficult but when you try it you’ll see that actually it isn’t. The correct plank position involves resting 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 in order to 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 rest
Day 7 & 8: Start with 45 seconds
Day 9,10 & 11: 60 seconds
Day 12: Increase to 90 seconds
Day 13: Take rest
Day 14 & 15: Again begin 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 begin 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!


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