What if there was a way to fully transform your body in a very short time?

This article does not offer you some kind of miraculous potion or wraps, but a simple and effective exercise that will make your dreams come true!

Remember- we are not saying it’s going to be easy- we are saying that it’s definitely going to take only 4 minutes of your time a day!

In only 28 days, you will reduce body fat, and dramatically boost your strength and endurance. The difference after this period will be huge!

We are presenting the Plank Challenge, which involves planking for 20-45 seconds daily during the first week, all the way up to 3-4 minutes by the end of the challenge.

The effects of this exercise are due to the fact that it is a full body workout, and the engaged muscles are located in various body parts. However, make sure you do it correctly!

This is the plan:

Hold the plank for 20 seconds during the first two days, and increase up to 30 seconds on the 3rd and 4th days. Then, aim for 40 seconds on the 5th day.

Rest on the 6th day, and then continue planking for 5 seconds on the 7th and 8th day.

Hold the position for a minute in the next two days.

On day 12, you should plank for full 90 seconds, and the next day, make a break.

Continue planking for a minute and a half on the 14th and 15th day. In the next two days, you should try to hold the plank position for 2 minutes.

Plank for 150seconds on the 18th day, and then make a day break. Resume with 150 seconds planking in the next couple of days, and hold for 180 seconds on the 22nd and 23rd day. The next day, plank for 210 seconds, again make a break for a day and hold the plank for 210 seconds on the 26th day as well.

Hold the plank for 240 seconds on day 27, and on day 28, try to endure it as long as you can!

As soon as you finish the challenge, the effects will be visible and you will be amazed! Yet, do not stop here, and enjoy the miraculous results of this short exercise!

Advice That Works! Ways to Get Into Shape

Looking to get match is really a main project. There are various things you need to take into account. Not only does it require getting good exercise and exercising, you should improve your whole strategy for thinking of diet, health and how you will take care of your body from head to toe on the whole. The following advice will highlight the best way to take care of your body better.

One of the newer ways people are making exercise more entertaining is through video game workouts. You will most likely forget that you are getting a workout and focus more on the fact that you are competing and having fun. You stay motivated to workout longer because you don’t feel exhausted as quickly or give up from frustration.

Consequently, these pointers show returning healthy will not be as hard since you may consider. All it takes is time, commitment, function, and persistence. These are crucial attributes not simply for exercising, however, for lifestyle as well. Whenever you can become successful at raising a child, getting wedded, and also at your career, then there is no reason at all the reason why you can’t become successful with your fitness goals. So just go and practice it!


  1. Those who r planning to follow this, be extra careful. This is NOT easy & neither safe. According to a therapeutic yog trainer!!

  2. There's NO such thing as "back fat removal" or specific spot to reduce fat! Bullcrap. If you wanna get healthy looking in and out, you should reboot your toxic lifestyle. Have a very balance HEALTHY LIFESTYLE, EAT HEALTHY BALANCE MEAL, veggies, fruits, meat (fish) find time to eliminate stress, sleep early everynight. Stay away from sugar, hydrate your body with water. Do cardio and physical training 3-5x a week. ENJOY LIFE to the FULLEST.

  3. I can see results with planking but I don't know why but the longer I plank my back is starting to hurt. I make sure that my back is straight so what am I doing wrong……

  4. i am doing plank these days. awesome result. it does reduce belly fat but slowly. however, the back part reduces significantly. i got result within 16 days.

  5. Second month try to do plank 1356 minutes, and try do not breathe…The most important factor is food, what and how much you eat…"You are what you eat".


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