Having an ideal body shape is everyone’s desire, and because of that many diets and many types of exercises are introduced.
In this article we shall present you a simple exercise which in a short period of time will provide you with the shape you have always wanted. However, we are not stating that it will be easy, but it won’t be time consuming, it will take only 4 minutes of your time a day.
In a time period of 28 days, you will manage to lower the body fat, and significantly enhance your strength and endurance. After this period of time you will notice a great difference.
This exercise program is called the Plank Challenge. In this challenge you need to perform planking for 20 to 45 seconds a day during the first week leading to 3 to 4 minutes of planking by the end of the challenge.
The positive effects of this exercise guideline are resulting from complete body workout, and the engaged muscles which are located in various body parts. Yet, in order to achieve all this, you need to do it in the right way.
The Plank Challenge Guideline
Day 1 and Day 2 – hold the plank for 20 seconds
Day 3 and Day 4 – hold the plank for 30 seconds
Day 5 – hold the plank for 40 seconds
Day 6 – Rest
Day 7 and Day 8- hold the plank for 50 seconds
Day 9, Day 10, Day 11 – hold the plank position for 60 seconds
Day 12 – plank for full 90 seconds
Day 13 – Rest
Day 14 and Day 15 – plank for 90 seconds
Day 16 and Day 17 – try to hold the plank position for 2 minutes
Day 18 – plank for 150seconds
Day 20 – Rest
Day 20 and day 21 – plank for 150 seconds
Day 22 and Day 23 – hold the plank position for 180 seconds
Day 24 – do it for 210 seconds
Day 25 – Rest
Day 26 – hold the plank for 210 seconds
Day 27 – hold the plank position for 240 seconds
Day 28 – try to endure it as long as you can.
After you have successfully finished this challenge you will soon notice amazing results, however, do not stop here, continue with the performance of this excellent plank guideline.