We all know that the most important exercises for strengthening the middle part of the body are planks. They might seem very simple and you might often skip them, however, they are the ones that melt the stomach, strait the inner and outer muscles of the body’s back and upper part, the buttock muscles and the hands.

Are you one of them who are waiting to keep your body in perfect shape but don’t want to hit gym everyday? If yes, read on the complete article to know the best solution you ever needed!

We came with wonderful exercise that will change your body, it only takes 4 minutes a day to give you perfect shape and you need to follow this exercise for a month to see desired results.

Planks are very similar to push-ups. The muscles contract like in push-ups, but they are not going to be wider nor shorter. They will strengthen from the inside and get stronger.

Quite Interesting right, check out how to do this simple exercise!

The Challenge:

The exercise called plank position should be completed in 4 weeks. You must start this exercise in the starting days by holding 20 seconds then slowly build up your stamina until you’re planking for 4 minutes in the final days.

Follow the below plan to see beneficial results.

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 – Until failure