Do you know what you can do with your body only on four minutes? You can transform your body, it’s too good to be true but with this 28 days regimen of planking you can change your body in total.

 

  • 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 – 10 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 plank properly?

The aim is to perfect the proper planking position, thus follow these steps:

  • Position the arms correctly along with your elbows being set directly under the shoulders for properly distributing the weight;
  • Straighten up the spine, do not round it out;
  • Tighten the core in order to benefit from the exercise;
  • Keep the legs slightly spread and add pressure to the hip area, adjusting the distance between the feet because you will need it;
  • Breathe slowly and deliberates so that the core is fully engaged and your body is relaxed.

Source: http://www.holisticworldtricks.com/it-only-takes-4-mins-a-day-to-change-your-body-try-this-for-a-month-and-see/