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Title : One Exercise, Four Minutes, 28 Days, New Body
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One Exercise, Four Minutes, 28 Days, New Body

Take the challenge with thousands of people around the world and put your body in great shape.

Plank is one of the most effective exercises you can do for your core. Usually, beginners think that this exercise is simple and tend to jump.

Plank more fat deposits will melt abs and strengthen internal and external muscles in the back and core. It will also strengthen the muscles of the buttocks, arms and legs.

Plank is actually holding the pushup position, so the muscles work in a similar way as with pushups -. Become stronger and more durable

The goal of this challenge plank is to see how long you can keep a board. It is designed to be completed over a period of four weeks. The length of the table gradually increases every day.

The first step is holding the plank position for 20 seconds, and the ultimate goal is to get four minutes of the board not paused. In the final stage, your body will be ready for bigger challenges and significantly increase muscle mass.

is very important to stay in the correct position while planks ago. By lifting himself on his elbows and lean on your toes, it is essential for the upper body to be in a straight line.

You have to control your body and keep your neck and head in line with your back and inhaled deeply with the help of abdominal muscles.

Distribute the weight on his elbows and feet so you can tighten the buttocks in order to maintain balance.

After learning the correct position all you need to do is complete this challenge of 28 days.

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: longer than can

Plank is a demanding exercise and you will feel it within the first twenty seconds. Everyone who struggles with this challenge or want to work only in specific parts of the body intends to make different kinds of challenges. It works on similar principles, perhaps planks, to increase the repetitions of crunches or sit-ups.

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