Hitting gym everyday might not be possible for every one with their scheduled regular life. So, they often find excuses for the things they don’t make prioritize in their lives. Then how to maintain perfect shape body without reaching out gym or without planning a workout?
Are you one of them who are waiting to keep your body in perfect shape but don’t want to hit gym everyday? If yes, read on the complete article to know the best solution you ever needed!
We came with wonderful exercise that will change your body, it only takes 4 minutes a day to give you perfect shape and you need to follow this exercise for a month to see desired results.
Quite Interesting right, check out how to do this simple exercise!
The exercise called plank position should be completed in 4 weeks. You must start this exercise in the starting days by holding 20 seconds then slowly build up your stamina until you’re planking for 4 minutes in the final days.
Follow the below plan to see beneficial results.
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
How To Do:
- Lie down on the floor with your stomach and keep your elbows at 90 degree angle and toes on the floor.
- Now lift your whole body without any bulges or dips and try to keep your spine straight to form a straight line. This should exactly look like a plank position.
- Balance the body weight with your toes and elbows.
- Adjust the place between your feet, where it’s comfortable but don’t put them close together.
- Now, start inhaling and exhaling slowly. The perfect breathing technique will help you hold the plank longer and improve the results.
You must follow this exercise regularly to change the shape of your body. You must increase the time period day by day and get rest for every six days.
Am pretty sure, if you follow this exercise truthfully you will find excellent results.
You may be wondering why only planking helps your body to change its structure. Then here we go with the solution you needed:
#1 Planking Promotes Good Posture:
Your abs in your body plays a major role in maintaining good posture. It is also good for your balance and stability. Overtime, you’ll stand up straight and achieve broader range of movement.
#2 Planking Tones Your Stomach:
Planking involves in stabilizing your body and carry out the physical demands to maintain proper planking position. The abdominal muscles will engage during this workout and that gives you great looking stomach overtime.
#3 Increases Flexibility:
As we know regular workout will improve the flexibility of all our muscles in the body. And even according to an article published by mercola, flexibility improves as you work for your back and shoulders muscles in plank position. Stretching of shoulder blades will promote better range of motion.