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4 Minutes, 28 Days – A New Body!
 
Take this challenge that is already done by a lot of people from different parts of the world, and you will improve your body shape.

The most important exercises for strengthening the middle part of the body are planks. Maybe as a beginner you think it is very simple and you are skipping them often. Planks will melt down the fat from the stomach, strait the inner and outer muscles of your body’s back and upper part, the buttock muscles, legs and hands. They are almost the same as push-ups. The muscles contract almost like toy do push-ups – they are not going to be wider or shorter. They will be strengthened from the inside and will be stronger.



This challenge is made of slow increase of the time you are spending for planks through four weeks. You will start with 20 seconds, and the ultimate goal is to do planks for four minutes.  In the completion stage your body will be prepared for new difficulties and the muscles weight will get to be emphasized.

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1. YOU’LL IMPROVE CORE DEFINITION AND PERFORMANCE

Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

Transverse abdominis: increased ability to lift heavier weights.
Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
Oblique muscles: improved capacity for stable side-bending and waist-twisting
Glutes: a supported back and a strong, shapely booty.

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3. YOU’LL EXPERIENCE AN INCREASED BOOST TO YOUR OVERALL METABOLISM

Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

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5. YOU’LL IMPROVE OVERALL BALANCE

Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

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7. YOU’LL WITNESS MENTAL BENEFITS

Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

Now, the last thing left to do is to give you a sample plank exercise you can do to achieve great results in only 5-10 minutes a day!

(Originally taken from: Lifehack)

http://simplecapacity.com/

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