Do this 4 minutes exercise a day to change your body in one month.

Going to the gym every day can seem like a chore. What if you only had to work out for a few minutes each day? Sounds good, doesn’t it? We’ve found for you an exercise that will help you slim down, tone your muscles and get healthier in just four minutes a day.

The correct way to make a plank

image: brightside.me

Begin the exercise by getting into a plank position. There should be a straight line from your heels to your shoulders.

1. Watch your form. Make sure your glutes don’t separate or push outward while in the plank position.

2. Watch your angles. Bend your elbows at a 90-degree angle. Make sure most of your weight is on the front of your arms and toes.

3. Squeeze your hips. By bringing your feet and hips inward, you are forcing your abdominal muscles to engage. You can adjust the space between your feet until it feels right. However, they should be as close together as you can bring them comfortably close.

4. Control your breathing. Breathing slowly and rhythmically will get enough oxygen flowing to the muscles. As a result, you will be able to hold the board longer. Plus, you won’t feel the burn as intensely. The results will speak for themselves.

Workout Plan

Each day on the list will have the number of seconds you need to hold the plank. You will gradually work your way up to 4 minutes. Keep working on it. You can do it.

  • 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 – 1 Minute
  • Day 10 – 1 Minute
  • Day 11 – 1 Minute
  • 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 – 240 Seconds
  • Day 29 – 260 Seconds
  • Day 30 – As Much as Possible
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