Probably you have already read about this method somewhere, but think of it skeptically. People who trusted this method have tried it and made their body stronger with a fully defined abdomen.

It is one of the most effective exercises to strengthen the central part of the body. It helps you define the muscles of the buttocks, arms and legs. Moreover, it eliminates fat deposits and strengthens internal and external muscles of the back and abdomen.

The method we are writing about is known as “Plank challenge” and is designed to last only four weeks. The levels of difficulty enhances gradually with the sequence of training days. On the first day the exercise lasts only 20 seconds. You will progress every day and end with achieving four minutes without interruption. When you get to the final phase, your muscle strength will be increased and the body will be more resistant.

Most importantly, do this exercise properly. Get into the position for a plank and support your body on your hands, arms and toes on the ground. Raise the upper body and stay in a straight line. Now you can start.

The ideal time for doing this exercise is in the morning.

Remember : People with serious health problems. Also, people with hypertensive heart disease should not practice it.

This is how long you should perform the exercise every day:

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 – 120/2

Day 17 – 120/2

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 – 210/2

Day 25 – rest

Day 26 – 210/2

Day 27 – 240 seconds

Day 28 – more than 240 seconds and keep the position as much as possible.