1 Exercise, 4 Minutes, 28 Days – A new Body

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You want to make your body look perfect, here’s a an amazing and really effective exercise that will help you achive core strenght, weight loss, perfect shape and improve stamina. The best thing is that you don’t need some fancy, expensive  workout equipment for this exercise, and it can be done in a matter of few minutes.

One of the most underrated exercises in the workout world is plank. People most often overlook this exercise as very easy and they prefer to lift heavy weights. What they don’t know is that plank has a simple mechanism and it uses your own body weight to great effect and places stress on the buttocks, back, biceps, forearms and hamstring muscles.

Here are the muscles that can be strengthened by performing the plank:

  • Legs
  • Abs
  • Forearms
  • Biceps
  • Upper and Lower Back

Sit-ups and crunches will not help you burn fat as plank will. All you need to do is to perform this exercise correctly in order for the full effects to be felt.

So what is the correct way of doing the plank?

Plank is very similar to the push-ups, but instead of pushing up against the floor, you are holding your position. When in the push up position, the body should be lifted on the elbow and the legs must be supported only by the toes. You must held your head and neck in a straight line for the plank to be effective. The key is to distribute the weight between your elbows and toes so that the glutes are worked to maintain proper balance. The abdominal muscles should also be controlled so that it provides more balance to stay in this position.

The Plank Challenge:

If you chose to do this exercise for some period of time, the key is to gradually increase the plank duration each day. This workout is very difficult for the beginners, so the plank chalange starts out to be kind to them. Beginners should hold in the plank position for 20 seconds, and then gradually increase the time every day. After 4 weeks, people should be able to hold the plank position for 4 minutes without any breaks or pauses.

Here is a chart that will act as a guide to this exercise:

Day / Week Week 1 Week 2 Week 3 Week 4
Day one 20 45 90 180
Day two 20 60 120 180
Day three 30 60 120 210
Day four 30 60 150 Rest
Day five 40 90 Rest 210
Day six Rest Rest 150 240
Day seven 45 90 150 As long as you can

Note: Plank hold time is in seconds.

Try to complete the plank challange and you will see some drastic chagnes in your physique.

Source: eathealthyplans.com