On the first day the exercise lasts only 20 seconds. You will progress every day and end with achieving four minutes without interruption. When you get to the final phase, your muscle strength will be increased and the body will be more resistant.
Most importantly, do this exercise properly. Get into the position for a plank and support your body on your hands, arms and toes on the ground. Raise the upper body and stay in a straight line. Now you can start.
The ideal time for doing this exercise is in the morning.
Remember this: People with serious health problems. Also, people with hypertensive heart disease should not practice it.