Transform your body in less than a month with Four-Minutes-a-Day Exercises!

We all dream about the perfect body. Good news! You can transform your body in just 4 minutes! Sounds too good to be true? Well, not anymore. Continue reading and you will learn how to do it. You can achieve this by just one simple exercise and that is the plank. So, if you want to have a perfect body, you have to find the strength to do the plank every day. This way you will get the body you have always wanted, and you will increase your stamina and energy.

The plank does not give immediate results, but, if you are patient, the results will be incredible. Just hold the plank for four weeks. The first week you should stay in the position for 20 seconds, and then you should slowly and steadily increase your stamina until you can do it for 4 minutes.

Just follow the next plan.

The Plan for Exercises

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 Do the Plank

First, choose the right position. Position your hands correctly. Your elbows should be directly under the shoulders to ensure proper weight distribution. Your spine should remain straight. Be careful and avoid rounding and excessive pressure on the back and neck. Keep the legs slightly apart. Adjust the distance between the legs as necessary and breathe slowly. Your body should be relaxed. That’s all!

Follow this plan and do it slow and easy. You will be surprised with your body’s transformation.




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