Four-Minutes-A-Day Exercise

A very effective way to transform the body in only 4 minutes! You just need to plank daily. Besides a shaped and toned body, you will be more energetic and full of stamina.

The Benefits of Planks

Most of you probably know that the plank doesn’t give immediate results, however, its slow pace will eventually result in the amazing outcome! You should take a look at the 4-week plank plan below. During the first week, you should hold the position for 20 seconds and as you slowly increase your stamina, hold the pose for 4 minutes.

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!

Instructions to do plank correctly:
  • Choose the right position.
  • Your elbows are directly under the shoulders ensuring the proper weight distribution.
  •  Keep your spine straight and avoid rounding and excessive pressure on the neck and back.
  • Keep your legs slightly apart, you should feel your thighs.
  • The distance between the legs is adjustable.
  • Breathe slowly.

PIN IT

Live healthy and plainlive …

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