Did you know that it takes only 4 minutes a day to get your desired body? Yes, that’s right, exercising 4 minutes is all you have to do in order to achieve a healthy and good looking body.

We are sure that you’ve already heard about planking. It’s an exercise that will help you to get a bombastic body and increase your vitality and stamina.

You should bear in mind that the results won’t be visible in a day. You’ll have to do the exercise for 1 month. You need to be dedicated and motivated.

Here are the instructions:

Day 1 — 20 seconds

Day 2 — 20 seconds

Day 3 — 30 seconds

Day 4 — 30 seconds

Day 5 — 40 seconds

Day 6 — Relax

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 — Relax

Day 14 — 90 seconds

Day 15 — 90 seconds

Day 16 — 120 seconds

Day 17 — 120 seconds

Day 18 — 150 seconds

Day 19 — Relax

Day 20 — 150 seconds

Day 21 — 150 seconds

Day 22 — 180 seconds

Day 23 — 180 seconds

Day 24 — 210 seconds

Day 25 — Relax

Day 26 — 210 seconds

Day 27 — 240 seconds

Day 28 — as much as you can!

How to perform plank correctly        

Choosing the right position plays an important role. Put your hands in the correct position. Your elbows should be beneath the shoulders. Keep your spine straight.

You should also remember to avoid unnecessary weight on the back and neck and make sure to keep your legs marginally separated.

Another important thing is to feel your thighs. Your body is casual while your breathing is moderate.