Probably you have already read about this method somewhere, but think of it skeptically. People who trusted this method have tried it and made their body stronger with a fully defined abdomen.
It is one of the most effective exercises to strengthen the central part of the body. It helps you define the muscles of the buttocks, arms and legs. Moreover, it eliminates fat deposits and strengthens internal and external muscles of the back and abdomen.
The method we are writing about is known as “Plank challenge” and is designed to last only four weeks. The levels of difficulty enhances gradually with the sequence of training days. On the first day the exercise lasts only 20 seconds. You will progress every day and end with achieving four minutes without interruption. When you get to the final phase, your muscle strength will be increased and the body will be more resistant.
Most importantly, do this exercise properly. Get into the position for a plank and support your body on your hands, arms and toes on the ground. Raise the upper body and stay in a straight line. Now you can start.
The ideal time for doing this exercise is in the morning.
Remember this: People with serious health problems. Also, people with hypertensive heart disease should not practice it.
This is how long you should perform the exercise every day:
- 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 – 120/2
- Day 17 – 120/2
- 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 – 210/2
- Day 25 – rest
- Day 26 – 210/2
- Day 27 – 240 seconds
- Day 28 – more than 240 seconds and keep the position as much as possible.
Watch The Video For More Instructions:
