4 Minutes, 28 Days – A New Body!
Everyone who wants to stay in shape and have a toned, fit body needs to exercise regularly and follow a healthy diet plan. However, most people want a quick fix and always try to find the easiest way to achieve this without much effort, partly due to the busy schedules in our everyday lives.
The exercise we recommend here will help you achieve those quick results and get the body you desire in just 28 days. With the plank you’ll only need to spare four minutes of your busy schedule every day and you’ll get a new, toned body in less than a month.
The plank is a powerful exercise which strengthens your arm, leg and buttock muscles and melts the excess fat better than any other exercise. It’s a bit difficult at first but once you get the hang of it you’ll see that it’s simple and easy.
You’ve probably heard about the plank challenge, it’s taking the world by storm. It’s a four weeks exercise plan in which you start by holding in the plank position for 20 seconds and gradually increase your time until you reach the maximum you can. On the last day of your challenge you need to perform a 4 minute plank. It may sound impossible at first but you’ll see it’s very much possible.
What’s the correct plank position?
First you need to learn the correct plank position because if you’re not doing it correctly you won’t get the desired results. You need to rest your body weight on your hands and toes while keeping a straight line with your back. Take a deep breath when you start, and squeeze the abdominals. Make sure your weight is properly distributed so you can keep the balance and strain the glutes.
DAY 1-20 SECONDS
DAY 2-20 SECONDS
DAY 3- 30 SECONDS
DAY 4- 30 SECONDS
DAY 5-40 SECONDS
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 26-210 SECONDS
DAY 27-240 SECONDS
DAY 28- keep up as much as you can
In the first 20 seconds you will see that planks are very hard to do exercises. If you think that this is too much, or if you want to work only on some specific body parts, there are some other types of challenges are available. The techniques are almost the same; you just rise the number of crunches or squats.
The Four-Minute Advanced Plank Workout:
Try The 6 World’s Easiest Exercises For Back Fat And Underarm Flab
One of the most embarrassing part of your body could be the excess fat n your back, and it can make you feel a lot unconfident, it can make you feel very bad for yourself, and you will not feel confident even with some clothing on.
In fact the excess fat on the back and the underarm are considered to be the most difficult part to eliminate fat from. Therefore this excess fat in these areas can cause a mental distress to a whole bunch of people.
But there is no need to panic, because there is an effective way to eliminate the fat from these areas very easy. You need to preform some exercises, and find yourself a diet that is well balanced, that way you will manage to get rid of the extra fat, and make your muscles visible.
But it is of high importance to be aware that you must sacrifice some things and put in some effort to achieve the things that you desire every day, only that way you will see positive results.
Top 6 Exercises to Burn Back and Underarm Fat:
By preforming these simple exercises you will be able to target every single muscle in your upper body. In order to eliminate the excess fat from your back and the underarm, you need to do these exercises for a couple of weeks, that way you will tone your back and your entire arms. And what’s even better about these exercises is that they don’t require any workout equipment to be preformed.
1. Prone Reverse Fly
The smallest spots in the area of your upper back can be targeted very effectively by this exercise.
Lie down on the ground with your face toward the floor, on your tummy, place your arms on the side. Then try to lift your chest and head off the floor. But the other parts of your body should remain down on the floor, and the back of your hands should be towards the ceiling. Also you should be squeezing right between your shoulder blades. You need to do 15 reps, and 3 sets of this exercise.
2. T-Y-I Exercise
Even if this exercise seems very easy, it is able to improve your posture and strengthen your muscles a lot! This exercise will effectively strengthen each back muscle, both lower back and upper back muscles.
T: Lie down flat on the ground, on your tummy, facing the ground. Put your arms on the floor aside, stretch them out and form the letter “T” with your body, make sure your palms are faced to the ground. Then you can elevate them up, by squeezing between your shoulder blades. Hold that body posture for a few seconds and go back in the starter position. Do 20 reps and 2 sets of this exercise
Y: Lie down on the ground, facing the floor on your tummy. Then with your arms and your body form the letter “Y”. Once you’ve done that you can lift your arms off the ground, by squeezing between your shoulder blades. During the exercise, make sure your arms are straight at all times. Do 20 reps of the exercise and 2 sets.
I: Remain in that position, but this time put your arms above your head, extended to the maximum. Once you’ve placed your arms in that position you can lift them by squeezing through the shoulder blades, while your hands still remain straight. The pressure through the shoulder blades should push them in a direction to your lower back. Do 20 reps of the exercise and 2 sets.
3. Superman Exercise
You can target your inner back muscles with this exercise very easily. Take a look at the video below:
Lie down on the floor on your tummy, and face the ground. Put your hands above your head, and stretch them to the maximum. Start lifting them together with your legs and your chest off the floor. Do 10 reps of the exercise and 3 sets.
4. Snow Angels
Lie down flat on the ground, with your face towards the floor. Stretch your hands on the sides, and your palms faced down to the floor. Lift them up above your head, and keep the head down at the same time.
You should also keep your close to a wall, a few inches away only. Then slowly lower your arms to the starting position, and they should be totally straight all the time. Do 10 reps of the exercise and 3 sets.
5. The Bird-Dog Exercise
This is one of the most basic and classic core exercises, with it you can easily strengthen your back muscles and your abs as well. This exercise will increase your stability and balance, enhance your blood flow, tone your shoulder, arm and back muscles.
Start this exercise on all fours, make sure your hips are in the same line with your knees, and your hands are aligned with your shoulders as well. At the same time keep your back completely straight. Then extend your right arm and left leg, and hold that body posture for a few seconds. Then you can switch side and do the same with the other hand and leg.
6. Plank Drops
With this exercise you will manage to strengthen every back muscle, and improve your body posture a lot! This exercise is one of the easiest to preform, but it is also one of the most effective to get rid of excess back fat.
Go down on your forearms and feet, while your legs are wide apart from each other. Also your hips shouldn’t move while preforming the exercise, and your chest should lower down. Squeeze through the shoulder blades and hold that position for about 10 seconds. Do 20 reps and 2 sets of this exercise.
Also we didn’t mention the best thing about these simple exercises, you will not need to go to the gym to preform them! You can do them at home, you need a little bit of space, and you can preform them on daily basis. And after a few weeks of working out, you will be able to notice the improvements yourself!