It Only Takes 4 Mins A Day To Change Your Body- Try This For A Month And See

It Only Takes 4 Mins A Day To Change Your Body- Try This For A Month And See

What if you could totally transform your body in just four minutes? You probably think that it sounds too good to be true. However, with the 28-day Plank Challenge featured in Women Daily Magazine, you will see results by slowly training your body for endurance and strength. While it’s not exactly a quick fix, it is a slow progression toward amazing results.

Want to learn more about this challenge and what it does for your body? Read on to see what you can do for your body in just under a month.

The Challenge


The Plank Challenge must be completed in four weeks. At first, you simply start out in the plank position for 20 seconds. Easy, right? Slowly, you build up your stamina until you are planking for four minutes during the final days. 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 – Until failure

How to Properly Plank


The key to getting great results comes down to perfecting the proper planking position. According to an article from Physical Living, this is how to do it:

1. Make sure that your arms are positioned correctly. Elbows should be directly under the shoulders to ensure proper weight distribution.
2. The spine should remain straight. Avoid rounding out your spine and putting unnecessary pressure on your neck and back.
3. Make sure to tighten your core so that it benefits from the exercise.
4. Keep your legs slightly spread. Pay attention to how your hips feel during the exercise. There should be no added pressure to the hip area. Adjust the distance between your feet as needed.
5. Your breathing should be slow and deliberate so that your core is fully engaged and your body is relaxed.

Why Planking?


You may be wondering why the Planking Challenge makes for such a good workout plan. After all, the exercise seems a bit simplistic to be a full-body workout. However, it is just that. Here’s what planking does for your body:

1. Tones your stomach. As described above, planking involves using your core to stabilize your body and carry out the physical demands to maintain the proper planking position. The abdominal muscles are engaged during this workout. Over time, those muscles tone and tighten to give you a great-looking stomach.
2. Promotes good posture. Because your abs play a huge role in your ability to maintain good posture, planking can also be good for your balance and stability. Over time, you’ll be able to stand up straight and achieve a broader range of movement.
3. Increases flexibility. According to an article published by Mercola.com, your flexibility will improve as you work your back and shoulder muscles in the plank position. The shoulder blades will actually stretch, which promotes a better range of motion.

Who knew such a simple challenge could achieve such great results? Check out the video below for a total breakdown of how to do a proper plank. Share today to challenge your friends.


Sources: Women Daily Magazine, Physical Living, Mercola via Ideaspots

Related:
It Only Takes 4 Mins A Day To Change Your Body- Try This For A Month And See It Only Takes 4 Mins A Day To Change Your Body- Try This For A Month And See Reviewed by Katerina Pap on 4:26 AM Rating: 5

6 comments

  1. The girl in the drawing has palms flat on ground, the guy in the video is on his elbows. Which is better?

    ReplyDelete
  2. Physical practice with some restraint is basic. It smolders calories, which advances body weight diminishment. What's more, it makes a body look great, all around: the result is a leaner, more alluring body, with a decreased danger of coronary illness. Home Page

    ReplyDelete
  3. I have been married for a year and a month now, we are always fighting I don’t really feel happy in the marriage anymore I have asked him several times to go see a counselor with me but he refused, I have also asked for us to see a pastor which he also refused. At this point am really contemplating leaving the marriage after having my baby but I want to go with my child. He has agreed to give me the divorce but says I won’t leave with his child. I would have involved his mum or sisters but they practically worship him and can’t tell him when he’s wrong because he’s an only son. He also told me dt no one can talk to him or make him change his ways not even my parents or his. Am really confused don’t know what to do until i contact Dr. Agbadado through email: [email protected] everything change and all my problem was solve within 24hours also call him +2349073244122

    ReplyDelete
  4. I have been married for a year and a month now, we are always fighting I don’t really feel happy in the marriage anymore I have asked him several times to go see a counselor with me but he refused, I have also asked for us to see a pastor which he also refused. At this point am really contemplating leaving the marriage after having my baby but I want to go with my child. He has agreed to give me the divorce but says I won’t leave with his child. I would have involved his mum or sisters but they practically worship him and can’t tell him when he’s wrong because he’s an only son. He also told me dt no one can talk to him or make him change his ways not even my parents or his. Am really confused don’t know what to do until i contact Dr. Agbadado through email: [email protected] everything change and all my problem was solve within 24hours also call him +2349073244122

    ReplyDelete
  5. Hey guys, Get your ex back fast with the help of a real and genuine spell caster called Dr.Unity.
    I'm so excited my broken Marriage has been restored and my husband is back after a breakup, After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: [email protected] ,
    you can also call him or add him on Whats-app: +2348071622464 ,
    his website:http://unityspelltemple.yolasite.com .
    Jessica, 26 years, Texas, USA.

    ReplyDelete
  6. This was really interesting info in this blog that to very happy for the nice technology in this blog.sustainable results

    ReplyDelete

Don't show again. Close

Like us on Facebook?