One Exercise, Four Minutes, 28 Days, New Body

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Plank will melt more fat deposits than sit-ups and it will strengthen internal and external muscles on the back and the core. It will also strengthen the muscles on the buttocks, arms and legs.

Plank is actually holding the push-up position, so the muscles work in a similar way as with push-ups – they become stronger and more durable.

The goal of this plank challenge is to see how long you can hold a plank. It is designed to be completed in a period of four weeks. The duration of the plank increases gradually every day.

First step is holding the plank position for 20 seconds, and the final goal is to achieve four minutes non-paused plank. In the final stage, your body will be ready for bigger challenges and the muscle mass will be significantly increased.

It is very important to stay in the proper position while doing planks. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.

You have to control your body and hold your neck and head in the same line as your back by deeply inhaling and with the help of your abdominal muscles.

Distribute the weight on your elbows and your feet so that you can strain the glutes in order to keep the balance.

After you learn the correct position all you need to do is complete this 28-days challenge.


  • 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 seconds
  • Day 17: 120 seconds
  • 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 seconds
  • Day 25: rest
  • Day 26: 210 seconds
  • Day 27: 240 seconds
  • Day 28: longest you can

Plank is a demanding exercise and you will feel it within the first twenty seconds. Everyone who struggles with this challenge or desires to work only on specific parts of the body intends to do different kinds of challenges. It works on similar principles, just instead of planking, you increase the reps of sit-ups or crunches.

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