Have you been trying since long to bring a drastic change in your outlook? Do you fancy about changing your body in a matter of four minutes? Perhaps, you contemplate that it sounds too good, to be honest. Nevertheless, if you discover the strong point to do a plank every day, then you will get a perfect body, plus a substantial upsurge in endurance and vigor.
Even though the plank doesn’t give speedy results, it is rather a slowly show up results and eventually,you will be amazed at what you achieved provided you do the same consistently. All you need to do is to continue doing the plank for four weeks continuously. First, you need to be in this position for 20 seconds only and not to over stress your body. You need to increase the time gradually. Doesn’t that sound quite simple? Gradually but progressively, you will upsurge your endurance still you can do a plank for four minutes at one go.For this you need to follow the below-mentioned plan:
Day 1 — Begin with 20 seconds
Day 2 — Continue with 20 seconds
Day 3 — Increase to 30 seconds
Day 4 — Continue with 30 seconds
Day 5 — Increase to 40 seconds
Day 6 — Relax
Day 7 — Increase to 45 seconds
Day 8 — Continue with 45 seconds
Day 9 — Increase to 60 seconds
Day 10 — Continue with 60 seconds
Day 11 — Continue with 60 seconds
Day 12 — Increase to 90 seconds
Day 13 — Relax
Day 14 — Continue with 90 seconds
Day 15 — Continue with 90 seconds
Day 16 — Increase to 120 seconds
Day 17 — Continue with 120 seconds
Day 18 — Again increase to 150 seconds
Day 19 — Relax
Day 20 — Continue with 150 seconds
Day 21 — Continue with 150 seconds
Day 22 — Increase to 180 seconds
Day 23 — Continue with 180 seconds
Day 24 — Increase to 210 seconds
Day 25 — Relax
Day 26 — Continue with 210 seconds
Day 27 — Increase to 240 seconds
Day 28 — Do as per your improved stamina.
How to do plank properly?
- While doing this workout, it is pretty important to take the right position.
- Have a look to know how it should look like: Make sure your hands are placed in the approved manner. Elbows are straight under the shoulders to make certain right weight dissemination.
- The spine rests straight and you need to avert turning and unnecessary pressure on the neck as well as back. Keep your legs to some extent away from each other. However, your thighs should touch each other.
- Regulate the distance between the legs as required.
- Your breathing should be slow, and your body should be more stress-free.
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