4 Minutes a Day, 28 Days: A Completely New Body!

This exercise that we’re presenting today has been done by millions of people around the world and has provided the promised result: a completely new body! Read on.

Plank is considered as the best exercise for strengthening the entire body. Even though beginners think that doing a plank is really easy (which is the reason why most of them skip it), it can provide incredible results!

The plank exercise will melt the abdominal fat, strengthen the inner and outer muscles of the back, legs, and buttocks.

The main point of this challenge (and what makes it so successful) is to gradually increase the time you are holding your body in the plank position in a period of four weeks. At first, you will need to hold your body in the plank position for 20 seconds, and eventually, you will need to hold this position for 4 minutes.

How to do a Plank:

1. Start by getting into a press up position.
2. Bend your elbows and rest your weight on your forearms – not on your hands.
3. Your body should form a straight line from shoulders to ankles.
4. Engage your core by sucking your belly button into your spine.
5. Hold this position for the prescribed time below.

As soon as you achieve the proper position, just start breathing deeply and hold the position as long as you can.

The 28-Day Challenge:


  • 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: Hold as much as you can

The intensity of this exercise can be felt in the first few seconds, but that’s the main reason why is it so effective.

Note: If the plank position is too much for your elbows, you can try to perform it with extended arms. Always leave a small hollow in your hands to protect the wrists.

Source: HealthyFoodHouse

Image Credit: crazyrunninggirl.com

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