The plank does not give immediate results, however, if you are patient, the results will be amazing. What you have to do is hold the plank for for four weeks. The first week you will have to stay in the position for 20 seconds, after a while, you should slowly and steadily increase the your stamina until you can do it for four minutes. Just follow the next plan we are about to present you.
THE PLAN FOR EXERCISES
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!
HOW TO DO THE PLANK
First of all, you have to make sure you have chosen the right position. This is how you should do it. Just position your hands correctly. Your elbows should be directly under the shoulders in order to ensure proper weight distribution. Your spine should remain straight. Please avoid rounding and excessive pressure on the neck and back. Just keep the legs slightly apart. You should feel your thighs. Adjust the distance between the legs as necessary and make sure your breathing is slow and your body relaxed. That is it!
Just make sure you follow this plan and do it slow and easy, you will be amazed with your body’s transformation.
