Want to radically transform your body? This can be done in just 4 minutes a day. “Yeah right” you say. Well we’re about to prove it to you; provided you have the discipline and patience needed to do planks every day for 4 minutes a day. We guarantee that by the end of the month you’ll improve your physique and get yourself a massive energy boost!
The plank isn’t something that gets massive results right away: but consistency is key to getting the body you want.
All you need to do is planks for exactly 4 weeks. You should start at 20 seconds. That’s literally it. By the end of the month you will be able to hold the plank for more than 4 minutes.
Here is the training plan:
- Day 1 – 20 seconds.
- Day 2 – 20 seconds.
- Day 3 – 30 seconds.
- Day 4 – 30 seconds.
- Day 5 – 40 seconds.
- Day 6 – Recovery.
- 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 – Recovery.
- Day 14 – 90 seconds.
- Day 15 – 90 seconds.
- Day 16 – 120 seconds.
- Day 17 – 120 seconds.
- Day 18 – 150 seconds.
- Day 19 – Recovery.
- Day 20 – 150 seconds.
- Day 21 – 150 seconds.
- Day 22 – 180 seconds.
- Day 23 – 180 seconds.
- Day 24 – 210 seconds.
- Day 25 – Recovery.
- Day 26 – 210 seconds.
- Day 27 – 240 seconds.
- Day 28 – As long as you can!
What is the correct technique for the plank?
When performing this exercise, it is very important to maintain correct posture. This is how it should look:
- Hold your feet together.
- Your legs should be straight and leg muscles must be engaged.
- Maintain tension in your buttocks.
- Keep your back level. Don’t let it bend in either direction.
- Keep your stomach tensed.
- Don’t let your shoulders collapse; it’ll create excess tension in the joints and may lead to injury.
- Your breath should be steady and even.