Four minutes a day for one month and you can change your body forever. Here’s how !

You do not have to stay in the gym all day to completely change the way, appearance of your body, many people know, that it takes a days, but what you may not know is that it takes only four minutes!

This is a 28-day challenge for women, and it is not only will change the way, which you look,but will increase overall endurance and health.

Plank-exercise

Initially starting with 20 seconds per day

Here’s the plan:

The first day – 20 sec.

The second day – 20 sec.

The third day – 30 sec.

The fourth day – 30 sec.

The fifth day – 40 sec.

The sixth day – Rest

The seventh day – 45 sec.

The eighth day – 45 sec.

The ninth day – 60 sec.

The tenth day – 60 sec.

The eleventh Day: – 60 sec.

The twelfth day – 90 sec.

The thirteenth day – Rest

The fourteenth day – 90 sec.

The fifteenth day – 90 sec.

Sixteenth day – 120 sec.

The seventeenth day – 120 sec.

The eighteenth day – 150 sec.

Nineteenth day – Rest

The twentieth day – 150 sec.

Twenty-first day – 150 sec.

Twenty-second day – 180 sec.

The twenty-third day – 180 sec.

The twenty-fourth day – 210 sec.

The twenty-five day – rest

The twenty-six day – 210 sec.

The twenty-seventh day- 240 sec.

Final day – The twenty-eighth day – As long as you can endure

If there is something important in this exercise, it is, that it should be properly positioning of your body.

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