Do you desperately want to change your body and get that perfect shape that everyone dreams of? Well, even though it seems like something that you can’t achieve, exercising for 4 minutes a day can be of great help.

It may sound weird if we told you that you can totally transform your body in just 4 min! You can get amazing results by doing tons of workouts, but there is also one simple exercise that can give the same results – and that is the plan.

Well, the first thing you should know is that the results will not come after one day. You need to be dedicated and motivated and continue performing this exercise for 1 month.

Yes, it takes one month for the results to occur! In the beginning, you will need for 20 seconds then gradually increase.

Even though the plan doesn’t give instant effects, its slow tempo will eventually result in exceptional final results! All you want to do is to hold the plank for four weeks. First, you want to stay in this role for 20 seconds most effective. Sounds clean, doesn’t it?  Simply observe this plan:

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 — As long as you can!

How to perform plank correctly                    

It is very important to choose a right position. You should put your hands in the correct position. Your elbows should be beneath the shoulders. Keep your spine straight.

Avoid unnecessary weight on the back and neck. Make sure to keep your legs marginally separated.

Also, it is very important to feel your thighs. Your body is casual while your breathing is easy.

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Do you desperately want to change your body and get that perfect shape that everyone dreams of? Well, even though it seems like something that you can’t achieve, exercising for 4 minutes a day can be of great help. It may sound weird if we told you that you can...