Four-Minutes-A-Day Exercises Yield Results In Less Than A Month

Want to change your body in just four minutes? You probably think it sounds too good to be true. However, if you find the strength to do plank every day, you’ll get a terrific body, plus a significant increase in stamina and energy. Although the plank doesn’t give immediate results, its slow pace will eventually result in amazing outcome!

All you need to do is to hold the plank for four weeks. First, you need to stay in this position for 20 seconds only. Sounds easy, doesn’t it? Slowly but steadily, you will increase your stamina until you can do plank for four minutes! Just follow this plan:

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 do plank correctly

While doing this exercise, it’s essential to choose the right position. Here’s how it should look: Make sure your hands are positioned correctly. Elbows are directly under the shoulders to ensure proper weight distribution. Spine remains straight. Avoid rounding and excessive pressure on the neck and back. Keep your legs slightly apart. You should feel your thighs. Adjust the distance between the legs as necessary. Your breathing is slow, and your body is relaxed.