If you are one of those people who have been trying to make a drastic change in your appearance for a long time, this is for you. How do you feel about changing your body in just 4 minutes a day?
It probably doesn’t sound right to you.
But if you discover the strong point to do a plank every day, then you will get a perfect body. And also a substantial upsurge in endurance and vigor.
So even though the plank doesn’t give speedy results, it is rather a slowly show up results and eventually, you will be amazed at what you achieved provided you do the same consistently and all you need to do is to continue doing the plank for four weeks continuously.
What you need is to be in this position for 20 seconds only and not to over stress your body and then you need to increase the time gradually.
That sounds quite simply, so you need to gradually but progressively, to upsurge your endurance to the point you can do a plank for four minutes at one go.
Follow the below-mentioned plan:
Day 1 – Begin with 20 seconds
Day 2 – Continue with 20 seconds
Day 3 – Increase to 30 seconds
Day 4 – Continue with 30 seconds
Day 5 – Increase to 40 seconds
Day 6 – Relax
Day 7 – Increase to 45 seconds
Day 8 – Continue with 45 seconds
Day 9 – Increase to 60 seconds
Day 10 – Continue with 60 seconds
Day 11 – Continue with 60 seconds
Day 12 – Increase to 90 seconds
Day 13 – Relax
Day 14 – Continue with 90 seconds
Day 15 – Continue with 90 seconds
Day 16 – Increase to 120 seconds
Day 17 – Continue with 120 seconds
Day 18 – Again increase to 150 seconds
Day 19 – Relax
Day 20 – Continue with 150 seconds
Day 21 – Continue with 150 seconds
Day 22 – Increase to 180 seconds
Day 23 – Continue with 180 seconds
Day 24 – Increase to 210 seconds
Day 25 – Relax
Day 26 – Continue with 210 seconds
Day 27 – Increase to 240 seconds
Day 28 – Do as per your improved stamina.
How to do a plank properly?
To do this exercise properly, it is quite important to take the right position. First, you need to make sure your hands are placed in the approved manner and elbows are straight under the shoulders to make certain right weight dissemination.
Then the spine rests straight and you need to avert turning and unnecessary pressure on the neck as well as back and you need to keep your legs to some extent away from each other.
However, your thighs should touch each other and you need to regulate the distance between the legs as required.
Also, your breathing should be slow, and your body should be more stress-free.