Lie Flat On Your Stomach. If You Hold This Position For 4 Minutes, You’ll Be Ready For The Beach In No Time.
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Who doesn't dream of transforming their body in just 4 minutes? At first it looks too good to be true, but this position actually works wonders to strengthen your core and tone your stomach muscles.
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Sit-ups are a thing of the past; they've been replaced by a newer, more effective exercise to strengthen your core.
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We're talking about the plank. Not only are planks healthier for your back, they are also much better for your abs - as most people who've tried them agree.
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Why is this the case? It's simple:
1. Planks are a gentle, but intense way to shape your body. All of your supporting muscles are used, including the small, hard-to-reach ones that are usually forgotten.
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2. Planks are also good for your posture. Since your stomach muscles are vital for supporting proper posture, regularly doing planks can help improve both your balance and posture. After a while of planking, you might realize you are sitting and standing more upright - and you might even appear taller.
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3. Planks support flexibility. Your shoulders and back not only help with stability during planks, but the position also stretches your shoulder blades and increases your range of motion: Just one more reason to get on board.
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Before starting the official 28-day plan, make sure you're doing the exercise correctly:
1. Your elbows should rest directly below your shoulders so that your weight is evenly distributed.
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2. Your spine should be in a straight line, not sinking or arched upwards. Note your neck should also be aligned with your back, not strained like the woman below.
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3. Make sure to consciously tighten your stomach muscles. This helps to keep your back straight and will encourage the maximum benefit of the exercise.
4. Spread your legs a touch wider than hip-width apart. This will prevent putting unnecessary strain on your hips
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Give this 28-day challenge a try for yourself and see how quickly you begin to feel and see results.
The plan is designed to be spread across 4 weeks. To begin, you just have to hold the plank position for 20 seconds. It sounds easy, but you'll quickly feel the burn. Here's an outline of the challenge:
Day 1 20 seconds
Day 2 20 seconds
Day 3 30 seconds
Day 4 30 seconds
Day 5 40 seconds
Day 6 day of rest
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 day of rest
Day 14 90 seconds
Day 15 90 seconds
Day 16 120 seconds
Day 17 120 seconds
Day 18 150 seconds
Day 19 day of rest
Day 20 150 seconds
Day 21 150 seconds
Day 18 150 seconds
Day 19 day of rest
Day 20 150 seconds
Day 21 150 seconds
Day 22 180 seconds
Day 23 180 seconds
Day 24 210 seconds
Day 25 day of rest
Day 26 210 seconds
Day 27 240 seconds
Day 28 as long as you can
It may look easy, but 2 minutes feels like an eternity if you're trying to hold your plank steady. But it's all worth it in the end.
With summer in full swing and swimsuits being pulled from the closet, there is no better time to tone up your mid-section. You should probably start straight away!
