One Exercise

One Exercise, Four Minutes Daily, 30 Days, New Body

One Exercise

Yes, it’s true! The plank exercise will help strengthen the core of your body and thus lead to the perfect body shape . Often people skip this exercise during their work , but it is actually the most powerful exercise to keep your body in shape.

plank exercise strengthens the muscles of the arms , legs and buttocks. excessive abdominal fat deposits quickly melts and strengthens the outer and inner muscles of the back

So how is exactly what you can carry out the plank ? It is a simple exercise to hold the pushup position .

Plank challenge: What exactly ?

This is a challenge plank for you! It is designed four-week challenge that increases as time passes.

Follow the steps:

  1. The main step of the challenge is keeping the plank position for 20 seconds on the first day .
  2. Later, you have to keep increasing the time of day -to-day celebration.
  3. On day 28 , you should be able to hold the plate not paused for 4 minutes.

What is the correct position of the board ?

It is very important table right position to get the desired results. What you have to do is the life of your body on your elbows and lean on the toes. Keep your body in a straight line throughout the exercise.



plank Control the body to remain in position while the head and neck is held in the back extension. Take a deep breath with the help of abdominal muscles. Be sure to distribute the weight properly on elbows and feet so you can improve balance and tension of the buttocks.

Plank Challenge for 28 days

Day 1 and 2: 20 seconds

Day 3 and 4 : 30 seconds

Day 5: Increase 40 seconds

Day 6: Take a break

Day 7 & 8: Start with 45 seconds

Day 9,10 and 11:  60 seconds

Day 12: Increase 90 seconds

Day 13: Take a break

Day 14 and 15: Again starts with 90 seconds

Day 16 and 17: 120 seconds

Day 18: Increase to 150 seconds

Day 19: Take a break

Day 20 and 21: 150 seconds

Day 22 and 23:  180 seconds

Day 24: 210 seconds

Day 25: Take a break

Day 26: Again start with 210 seconds

Day 27: Increase in 240 seconds

Day 28: To the extent possible for you

This exercise really works! You can experience the benefit in the first 20 seconds itself. Therefore , try the challenge from today to get your body in shape


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