One Exercise, Four Minutes, 28 Days, New Body!

Your body will get in perfect shape with this exercise – it has helped thousands of people around the world. You can have a perfect body shape by doing one effective exercise, it’s the plank.

 Plank is one of the most effective exercises that will strengthen the core. Very often it’s skipped by beginners because they think it’s too easy. However, it is one of the most powerful workouts that will strengthen up the muscles on your buttocks, arms, and legs, it will melt fat deposits than it’s done with sit-ups and it will strengthen internal and external muscles on the back and the core.

It is actually remaining in a push-up position, and the muscles work in a very similar way as when they do it when you do push-ups, so they become stronger and more durable.

Everybody has heard of the Plank Challenge. It has to be completed in four weeks, and the duration of the plank will increase by itself each day. The goal for starters is, to begin with holding the plank position for 20 seconds and end holding the plank for four minutes without even pausing. Eventually, the muscle mass will increase and your body is going to be ready for bigger challenges.


28 Day 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: as long as you can

This is a very demanding exercise, and you will feel that when you start in the first seconds.


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