If you want a genuinely useful exercise that doesn’t require you to move around wildly, one where you’ll feel instant results, you’ll love this one. It’s tough, so I can’t say you won’t be huffing and puffing.

But it’s also easy to do. By devoting just five minutes each day to this exercise, you’ll get amazing results.

Get into Position
The positioning of your body is the most important part of the exercise. You’ll be in what looks like a modified push-up position with your weight balanced on your toes and forearms.

To get into this position, you’ll bend your arms at your elbow with your elbows directly under the shoulders. Your body will be prone, parallel to the floor and elevated slightly above the ground allowing only the toes and forearms to touch and remaining perfectly still.

This position puts stress on some muscles, which include the back, buttocks, stomach, arms, and hands. It’s called “the plank” because your body should look like a straight plank balanced on your forearms and toes and while it doesn’t require any movement it’s tough to do. The object of the exercise is to remain in a static position.

The Static Exercise
In fact, it’s called a static exercise, which is also known as an isometric exercise. You’ll be using your hands and feet to keep your body “floating” above the floor. While it’s easy to learn, doing it for a full five minutes isn’t that easy, so you can start with as short as ten seconds and work your way up to five minutes.

Here’s the Challenge
Gradually, you need to build up your stamina so you simply start out in the plank position for 20 seconds. Once you’ll get the hang of planking, you will be able to plank for 4 minutes during the final days. The Plank Challenge must be completed in four weeks by following this 28-day plan:

Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – 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 – Rest
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – Rest