What would you think if someone claims that they have a special technique that can provide complete body transformation in about four minutes? You will probably think that they are advertising some of the many “magic” formulas for weight loss and body sculpting.
We can’t blame you for thinking in this way because the market is flooded with such products and systems. However, in this article, we will provide instructions for an exercise that lasts just four minutes per day. Of course, in order to feel the promised results, you’ll have to perform it every day for exactly 4 weeks or 28 days. After that, you will notice that your endurance and strength are significantly increased and that you have dropped a significant amount of body fat.
You will be able to notice the first results, especially in the arms and abdominal muscles after two weeks. Obviously, you can’t expect to look like a top athlete once this workout session is completed, but you will get radically better physique and you will feel better. The exercise is known as the Plank Challenge.
In the first week, you will need to perform between 20 and 45 seconds of so-called planking. This amount of time will gradually increase and you will start doing 4 minutes of planking in the last week.
We must point out that the form is a very important element during this process. Form is important here, and I’ll share a video on that in a second, but first, let’s go over the challenge.
Now, let’s see how to perform the incredible:
The first two days should include planking for about 20-25 seconds. On the third and fourth day increase this time to half a minute. 40 seconds is the time spent on planking on the fifth day. Don’t perform the plank on the 6th day – simply relax. The 7th and 8th day should include planking for about 45 seconds. You should be able to hold the plank for 60 seconds on day 9, 10 and 11.
When you reach the twelfth day, hold the plank for 90 seconds. The next day take some rest and continue with 90 seconds on the 14th and 15th day. You should be able to spend two minutes on planking on the 16th and 17th day.
On the 18th day, the plank should last 150 seconds followed by a day dedicated to resting.
One the 20th and 21st day, keep planking for 150 seconds. The following two days hold the plank for 3 minutes.
The 24th day should be the day when you’ll be planking for 210 seconds. Use the next day to re-energize. On the 26th day keep the plank for 210 seconds again.
Use the 27th day to increase the amount of time spent on planking to 4 minutes. Finally, the 28th day should be the day when you should test your limits and plank for four or more minutes.
As you can see this method is very simple and effective, so many people are wondering what’s the science behind it. Well, planking represents a complete body workout. Every muscle group is engaged in order to help you maintain the position.
Check this video in order to learn how to perform the plank in the right way.
Once you are finished with this challenge, this doesn’t mean that you should stop with this practice. Hold the plank whenever you can as much as you can. This is the best way to keep your body in shape.