You Just Need 4 Minutes per Day and 28 Days to Change Your Body Completely!

In case you don’t have enough time to work out at home or at the gym we have prepared an exercise plan that will only take just 4 minutes every day. The name of this exercise is plank. It is very simple but the results it provides are amazing. If you are prepared to spend just 4 minutes every day you are going to get an amazing body and your energy and stamina will also increase.

As with any other exercise, this one also needs time to work, however if you are persistent you can start seeing the results in a very short period of time. This exercise plan is four weeks long. At the beginning you should stay in the plank position for 20 seconds and then gradually increase the length to up to 4 minutes. Below you can see the plan for each day.

THE PLAN FOR EXERCISES

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 seconds
Day 17 — 120 seconds
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 seconds

Day 25 — Rest
Day 26 — 210 seconds
Day 27 — 240 seconds
Day 28 — As long as you can!

How to properly do the plank

In order to achieve the desired results, it is crucial that you properly perform this exercise. Start in a pushup position placing your hands on the ground. Then, bend your elbows making sure they are in a straight line with your shoulders. Keep your entire back straight in order to avoid injury. Your legs should be slightly apart. Squeeze your butt and tighten your abdominal muscles and remain in this position for the desired amount of time.

The results of this amazing exercise are guaranteed only if you are performing it right and that you don’t forget to repeat every day.

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