One Exercise, 4 Minutes, 28 Days - And You Have A Completely New Body!

The most important exercise to strengthen the middle part of your body is elbow stand. One of such exercises is called plank. Being an amateur, you can consider this exercise to be too easy and ignore it. 

Plank exercise will remove the excessive fat from your belly, strengthen internal and outer back and body muscles, glutes, arms and legs. This exercise reminds press-ups. Plank is a static exercise. There are no movements in it and your muscles won't widen or contract. They will be strenghtened from the inside and will be stronger. 

To do the exercise, you need to be in a horizontal position. Keep the upper part of your body in an even line, standing on your elbows and your tip toes. Draw in your stomach, keep your head straight. Squeeze your glutes and don't relax until the end of the set. Distribute your weight equally between your feet and your arms to maintain balance. When you learn how to maintain a right position, you'll just need to move forward to the expected result within 28 days. 

Day 1 - 20 seconds. 
Day 2 - 20 seconds. 
Day 3 - 30 seconds. 
Day 4 - 30 seconds. 
Day 5 - 40 seconds. 
Day 6 - a day off. 
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- a day off. 
Day 14 - 90 seconds. 
Day 15 - 90 seconds. 
Day 16 - 120 seconds. 
Day 17 - 120 seconds. 
Day 18 - 150 seconds. 
Day 19 - a day off. 
Day 20 - 150 seconds. 
Day 21 - 150 seconds. 
Day 22 - 180 seconds. 
Day 23 - 180 seconds. 
Day 24 - 210 seconds. 
Day 25 - a day off. 
Day 26 - 210 seconds. 
Day 27 - 240 seconds. 
Day 28 - stay for as long as you can.