It Only Takes 4 mins a Day to Change Your Body – Try This for a Month And See

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It Only Takes 4 mins a Day to Change Your Body – Try This for a Month And See

Transforming your body is a difficult and lengthy process, but what if we told you there’s a simple exercise which can help you do it in a month? The 28-day plank challenge from Women Daily Magazine will get you in shape through a slow training of strength and endurance.

The plank challenge

The challenge lasts for four weeks and consists of doing planks for 20 seconds on the first day up to 4 minutes on the last day. Here’s the 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 – 10 seconds;

Day 23 – 180 seconds;

Day 24 – 210 seconds;

Day 25 – rest;

Day 26 – 210 seconds;

Day 27 – 240 seconds;

Day 28 – as much as you can.

A proper plank

Here’s how to perform an ideal plank: put your arms correctly along your elbows under your shoulders to distribute your weight evenly. Now, straighten your spine and tighten your core while keeping your legs slightly spread and add pressure to the hip area. Breathe slowly while your core is fully engaged

The plank is an advanced exercise which uses your core to stabilize your body. During the exercise, all your abdominal muscles are engaged and strained. The plank will help you improve your posture, and mastering it will improve your stability and balance and increase your flexibility as well.

Try the challenge yourself and see if you can endure it for a month!

 

Source: http://naturalremediesforlonglife.com/it-only-takes-4-mins-a-day-to-change-your-body-try-this-for-a-month-and-see/#sthash.WE95aHBC.dpuf

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