1. In a very short period of time you can fully transform your body and that is with a simple but very effective exercise. The exercise might be easy but the road to achieving the body from your dreams is not that easy. With having free 5 minutes each day for this exercise you can do that.

You will reduce body fat in just 28 days and plus you will boost your endurance and strength. The exercise we are talking about is Plank Challenge. It involves planking for 20 to 45 seconds each day during the first week and by the end of the challenge it should be increased up to 3 to 4 minutes.

This exercise will provide full body workout because the engaged muscles are located in various body parts. The important thing here is that you should be sure that you are doing everything properly.

Here is what you should do:

During the first two days you should hold the plank for 20 seconds and on the third and fourth day you should increase it to 30 seconds and on the fifth day to 40 seconds. Your sixth day should be a day for rest.  On the 7th and 8th day you should continue planking for 5 seconds more and in the next two days you should be able to hold the position for up to a minute. You should be able to hold the position for up to 90 seconds on day 12 and the next day you should have a break. On 14th and 15th day you should continue planking for minute and a half and in the next two days you should be able to hold the position for up to 2 minutes. On the 18th day you should plank for 150 seconds and after that day you should have a break. In the next few days you should keep with the 150 seconds planking and on the 22nd day you should be able to hold the position for up to 180 seconds and do the same on 23rd day. On the next day you should keep the position for 210 seconds and after that you should have a day break and on the 26th day you should hold it for 210 seconds as well. On day 27 you should be able to hold the position for 240 seconds and on day 28 you should try to hold it as long as you can.

You will be really satisfied with the result with this plank challenge and you shouldn’t stop doing this exercise after this challenge.