Exercising, getting the desired body shape and staying fit are not easy to achieve. Luckily, there is a full body exercise that will allow you to achieve all that in just couple of minutes a day. This amazing exercise is the famous plank exercise. Although this exercise looks simple and easy, is actually very effective if done regularly. It will take only couple of minutes of your time a day and it will shape and tone the entire body better than any other exercise.
Plank will shape your body and it will boost the stamina and energy levels. But, you need to be patient and not give up if you don’t see the results immediately. This exercise will slowly, but very efficiently reshape your body. At the beginning start by holding the plank position for only 20 seconds and increase the time gradually up to 4 minutes.
Here is the exercising plan that will shape your body in only one month by doing only the plank exercise.
The first 2 days hold the plank position for 20 seconds. Increase the time to 30 seconds the 3rd and 4th day. On the 5th day hold the position for 40 seconds. Take 1 day rest and the 7th day hold the plank position for 45 seconds.
The 8th day, do the exercise for 45 seconds. The next 3 days go for 60 seconds. On day 12, do the exercise for 90 seconds. Take 1 day rest and the 14th day do another 90 seconds plank.
On the 15th day, do the exercise for 90 seconds. Increase the time up to 120 seconds the 16th and 17th day. The 18th day, do a 150 seconds plank. Take one day rest and the 20th day repeat the exercise for 150 seconds.
Start the 4th week by doing 150 seconds plank the 21st day. On the 22nd and 23rd day, do 180 seconds and on the 24th day increase the duration on 210 seconds. The 25th day is for rest. The 26th day, do another 210 seconds plank and increase the duration up to 4 minutes the 27th day. On the last day you can hold the position for as long as you can.
The effectiveness of this exercise depends on how it`s done. It`s not very complicated, but it needs to be done properly. The correct position is very important for the results. Go down on the forearms and knees and raise the body on the tip of the toes and elbows. Make sure that the body is in a straight line. Put the legs slightly apart, squeeze the abs and stretch the muscles. You will immediately feel the muscles working. Do this plank plan for 1 month and you will soon have the shape you have always desired.