Even though it sounds very simple, you should be aware that actually it is not!

Namely, this program is built upon the approval of thousands of people from around the world.

People who have tried this method of exercise explain that their body became sturdier and their abdomen perfectly defined.

Fitness experts say that this is one of the most efficient exercises for straightening of the central part of the body. Namely, thanks to this workout you can define the muscles of the buttocks, arms and legs. In addition to that, this workout melts fat deposits and strengthens internal and external muscles of the back and abdomen.

“Plank challenge” is another name for this method. It is designed to last only 4 weeks.

During you are performing this exercise the level of difficulty increases gradually with the sequence of training days. For example, on the first day, it lasts only 20 seconds and the purpose is to achieve four minutes without interruption.

So, as muscle strength increase in the final phase, your body will be more and more resistant.

It is extremely important to perform this exercise properly. It is interesting that amounts to the body like a plank and support each other’s hands, arms and toes on the ground. The most important part is to raise the upper body and stay in a straight line.

Now you can start. Experts advise that morning is ideal time for exercising.

Below you can see the 1st practice time after 28 days:

DAY 1 – 20 seconds

Day 2 – 20 seconds

3 Day – 30 seconds

Day 4 – 30 seconds

Day 5 – 40 seconds

Day 6 – Rest

Daily 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

was 14-90 seconds

Day 15 – 90 seconds

16th – 120/2

17th – 120/2

18 – 150 seconds

Day 19 – Rest

Day 20-150 seconds

Day 21 – 150 seconds

Day 22 – 180 seconds

23 – 180 seconds

24 – 210/2

25 – rest

26 – 210/2

27 – 240 seconds

28 – more than 240 seconds and remain in position as much as possible.

Important note:

People with serious health problems and column deviations should not do this challenge.

In addition, people that suffer from hypertensive heart disease should not practice it.

Source: http://fitfoodteam.com

Leave a Reply