This program is designed to help you achieve the body shape you’ve always wanted. Although it seems simple, it requires consistency and determination.
Plank are highly effective for toning and strengthening the core. Many people overlook this exercise because they think it’s too easy and unimportant.
Plank work the inner and outer muscles of the back, legs, and buttocks and help burn body fat.
Over the course of 4 weeks, gradually increase the length of time you hold the plank position. Start with 20 seconds and aim for 4 minutes by the end of the program.
Although holding a plank for 4 minutes may seem daunting at first, it becomes achievable with consistent practice.
Maintaining proper form is critical for optimal results. Make sure your body is in a straight line from toes to elbows.
During the exercise, focus on breathing deeply and distributing your weight evenly between your elbows and legs, using your glutes for balance.
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- hold as much as possible
After the first few moments, you will immediately feel the intensity of the exercise. This is why it is so effective.
For optimal results, stay away from junk food and work on improving your diet. It is important to stay hydrated and drink plenty of water. The goal is at least 2 liters of water per day.
