This 4-Minute Exercise Could Change Your Body In Just A Month

Dec 18, 2018 by apost team

Nobody likes getting up early. Going to the gym every day can seem like quite a chore. What if you only had to work out for a few minutes each day? Sounds good, right? Here's a great four-minute plank exercise that you can do each day for a healthier, slimmer, and more toned you.

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

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Make sure your glutes do not spread or push out while you are in the plank position.

Bend your elbows at a 90-degree angle. Ensure that most of your weight is on the front of your arms and toes.

While 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 comfortably get them.

Breathing slowly with rhythm will make sure that enough oxygen is able to flow into your muscles. As a result, you will be able to hold the plank for longer periods of time. Plus, you won't feel the burn as intensely. The results will speak for themselves.

Sticking to a routine is essential. Rome wasn't built in a day. The same goes for your body. So, take note of this schedule and try to stick to it. It makes all the difference in the world.

Each day that is listed will have the number of seconds that you need to hold the plank. You'll slowly work up to 4 minutes. Keep working at it. We know 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

Did you find this guide helpful? Let us know whether you're a fan of planks in the comments! Don't forget to pass it along to your friends and workout buddies.