You want to change your body in just four minutes? Probably you think that sounds too good to be true. However, if you find the strength to do the plank every day, you get a great body, plus significantly increased endurance and energy.

Although the board does not provide immediate results, the slow pace will eventually result in an amazing outcome! All you have to do is hold the board for four weeks. First, you need to stay in this position for only 20 seconds. Sounds easy, right? Slowly but surely, you will increase your endurance, and you can not do a plank for four minutes! Simply follow this 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 — 180 seconds
Day 23 — 180 seconds
Day 24 — 210 seconds
Day 25 — Rest
Day 26 — 210 seconds
Day 27 — 240 seconds
Day 28 — As long as you can!

How to do plank correctly

While performing this exercise, it is essential to choose the right place.
Here’s how it should look: Make sure your hands are positioned correctly. Elbows directly under your shoulders to ensure proper weight distribution.

The spine remains straight. Avoid rounding excessive pressure on the neck and back. Keep your legs slightly apart. You need to feel the thighs.
Adjust the distance between your feet as needed.
Your breathing is slow, and your body is relaxed.

 

Source:

Healthyhabit365

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You want to change your body in just four minutes? Probably you think that sounds too good to be true. However, if you find the strength to do the plank every day, you get a great body, plus significantly increased endurance and energy. Although the board does not provide immediate...