How many times have you promised yourself that you’ll get on the health wagon from tomorrow, next Monday, next month, or next year? Plenty, I bet. What’s hard is not the start, that is the easy part. What’s tough is to stay consistent. We eat a couple bad meals and skip exercise a few days and the guilt makes us fall back to our old bad habits. Sometimes we just find excuses to convince ourselves that working out is impossible for you. There’s no gym near you, gym is expensive, or the famous, “I don’t have the time!”.
Well, no excuses now, because what we bring to you is simple, doesn’t require a gym membership or any equipment, and the best part, takes only 4 minutes of your day. The exercise we bring to you is a good old plank. Plank burns away belly fat while tightening and strengthening your core. It’s not a very speedy process with plank, but show some consistency and by he end of the month you’ll find a different person in you altogether, physically and mentally. They key is to start small and increase your time gradually.
We have for you the whole 4 week plan. Stick to it and you can thank us later.
THE PROPER FORM
While performing any resistance exercises, proper form is very important. Not only will you get the most benefit out of it with the right form, but also can avoid injuries that an improper form may result in.
- Make sure your hands are placed shoulder width apart, as shown in the picture. Elbows need to be straight under the shoulders to make certain right weight dissemination.
- Your spine needs to rest straight and you need to avoid turning and unnecessary pressure on the neck as well as back.
- Regulate the distance between the legs as required. Make sure your thighs don’t touch each other.
- This is an important one, you may be tempted to hold your breath the whole time but don’t do that. Make sure you’re breathing slowly through your nose. Holding your breath during any exercise can increase the stress on your limbs.
Day 1 — Start small with 20 seconds
Day 2 — Continue with 20 seconds
Day 3 — Increase to 30 seconds
Day 4 — Continue with 30 seconds
Day 5 — Increase to 40 seconds
Day 6 — Relax(Remember, your relax days are just as important as your exercise days)
Day 7 — Increase to 45 seconds
Day 8 — Continue with 45 seconds
Day 9 — Increase to 60 seconds
Day 10 — Continue with 60 seconds
Day 11 — Continue with 60 seconds
Day 12 — Increase to 90 seconds
Day 13 — Relax
Day 14 — Continue with 90 seconds
Day 15 — Continue with 90 seconds
Day 16 — Increase to 120 seconds
Day 17 — Continue with 120 seconds
Day 18 — Again increase to 150 seconds
Day 19 — Relax
Day 20 — Continue with 150 seconds
Day 21 — Continue with 150 seconds
Day 22 — Increase to 180 seconds
Day 23 — Continue with 180 seconds
Day 24 — Increase to 210 seconds
Day 25 — Relax
Day 26 — Continue with 210 seconds
Day 27 — Increase to 240 seconds
Day 28 — Go crazy today, push yourself as much as you can.