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What if I told you that I would reveal a secret to you on how to achieve a complete transformation of your body in a short time, while you only need to sacrifice 4 minutes of your time each day?
No, I don’t want to sell you any DVD collection or some miraculous exercise machine that will break down after the first use.
Exercise that will give you a new figure and confidence
Instead, we will show you one simple exercise that over the course of 3 to 4 weeks can work wonders on your body.
With it you will gain strength, endurance, your muscles will be shaped, your posture will improve and most importantly, you will reduce the amount of body fat. It shows most on problem areas such as the abdomen and hips.
I have been doing it myself for the last 20 days and I am beginning to notice abdominal muscles (six-pack) forming on my stomach.
Of course, don’t expect to look like a young Arnold Schwarzenegger. But you will definitely see an amazing difference compared to your original state.
You may have heard of this exercise before — it’s called the plank.
During the first week you will do it only 20 to 45 seconds a day and gradually, as your fitness increases, you will extend the time to 3 to 4 minutes in the last fourth week.
4-week exercise plan
During the first two days try to hold the plank for at least 20 seconds. On the third and fourth day try to increase it to 30 seconds.
On the fifth day test whether you can hold it for 40 seconds.
On the sixth day take a rest and on days seven and eight hold the plank for 45 seconds. On days nine to eleven endure the full 1 minute.
On the twelfth day try to hold the position for 90 seconds.
Take another break on the thirteenth day. On days fourteen and fifteen again persist at 90 seconds. The following two days after that increase the time to 120 seconds.
On the eighteenth day plank for 150 seconds. Take another rest on the nineteenth day.
On days 20 and 21 hold the plank for 150 seconds. On days 22 and 23 you will reach 180 seconds, that is a full 3 minutes.
On day 24 add another 30 seconds, so that will be 3 and a half minutes. Take the next day off and on day 26 plank again for 3 and a half minutes.
On day 27 increase the time to 240 seconds, i.e. exactly 4 minutes. On the last, 28th day, hold the plank as long as you can!
How is it possible that such a simple thing works?
The plank, although it is a static hold, essentially works your whole body. The muscles that maintain the pose are located in various parts of the body.
Also see the following video (in English, but sufficiently illustrative), which will show you how to do the plank correctly:
And finally one more important thing …
After finishing the 4 weeks do not stop doing the plank, but continue and watch how its amazing benefits continue to appear.
