Four-Minute Exercises & Lose 25 Lbs. In 30 Days

Transform your body in 4 minutes?



And, it’s not achieved by doing several excruciating exercises, but rather just one simple exercise. The plank.

Don’t let the simplicity fool you, this movement-less exercise will knock your socks off. The only caveat here is that you have to be consistent with the routine laid out below, you cannot miss a day. Consistency will get you where you want to go and nothing less. Are you up for the challenge?

How to do a Plank

Step 1: Get into pushup position on the floor

Step 2: Now bend your elbows 90° (directly under the shoulders) and rest your weight on your forearms. Your body should form a straight line from your head to your feet.

Step3: Hold the position for as long as you can. Keep your breathing nice and slow.

“The plank helps develop strength in the core, shoulders, arms, and glutes,” says Keith Scott, A.T.C., C.S.C.S., a strength coach in Medford, N.J. Even though you aren’t moving or lifting weights, you have to constantly squeeze your abs to hold the position—most people struggle with 20-30 seconds with their first try.

The 2 Most Common Planking Mistakes

The Mistake: Reaching the butt to the sky.
The Fix: Planks aren’t supposed to look like a downward dog. To really get the core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below the sternum) to bottom (directly below the belt). Just don’t dip the tush too far toward the ground.

The Mistake: Letting the Head Drop
The Fix: While the focus may be on keeping the hips, butt, and back in the proper position, form isn’t only about the core and the lower body in this move. It’s important to think of the head and neck as an extension of your back. Keep your eyes on the floor, letting them rest about a foot in front of the hands, which will help keep the neck in a neutral position.

The Planking Routine

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!



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