It doesn’t take a full-time gym membership to completely change how your body looks, many people know that these days but what you may not know is that it only takes four minutes!
It’s the 28-day plank challenge courtesy of Women Daily Magazine, and it will not only change the way you look, but will increase your total endurance and strength level as the cherry on top. At first you start planking for 20 seconds on day 1. Easy enough right? But then …
Here’s the plan:
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 – Until failure
If there’s anything important you take from this exercise it should be the proper body positioning. Without that then you’re not taking away everything from doing this that you could, and when you go to do something you deserve to be able to do it right!

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