Article content
Today we present to you an amazing exercise that will completely change your body in a very short time. Today we are not presenting wraps or an elixir, but a very effective exercise that will fulfill your dream. This powerful exercise will take you only 4 minutes daily. During 28 days this exercise will significantly increase your endurance and strength and reduce your belly fat.
How to do it
After this period you will notice a huge difference. The Plank Challenge we present today involves daily planking for 20–45 seconds in the first days and up to 3–4 minutes by the end of the challenge.
How to perform the exercise
This full-body exercise works all the muscles in the human body! However, you must do it correctly! During the first 2 days hold the plank for 20 seconds and increase to 30 seconds on day 4 and 40 seconds on day 5. Take a break on day 6 and continue by holding for 50 seconds on days 7 and 8. In the following two days hold the position for 1 minute. Plank for 90 seconds on day 12 and then take a break the next day. On days 14 and 15 continue holding for 1.5 minutes. Try to hold the plank position for at least 120 seconds during the next 2 days. On day 18 try to reach 150 seconds and then take a break. In the following days continue with 150 seconds and on days 22 and 23 hold for 180 seconds.
