This simple exercise will burn more belly fat than 100 crunches.
Once you start a healthy lifestyle with physical activity, you may think that you need to spend hours in the gym to see results in your body, but this is not true. That is why we are going to present you with the 30-day plank challenge that you can do in 5 minutes to achieve a flatter stomach.
The abdominal area and waist accumulate fat quickly, so there is no better way to reduce this area than by doing a plank, which is a good exercise to safely strengthen the abdomen.
This exercise is very useful for achieving a flat stomach and strong abs, as well as relieving back pain, since strong abdominal muscles can better support the spine.
Therefore, you won’t need hours to stay in shape, as with just a few minutes a day your body will start to show results.
Here we show you how to do the plank exercise:
Lie face down on the floor.
Position your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that form your buttocks) and hold the position for as long as you can. Gradually increase the length of time you hold the position.
Rest for about a minute between repetitions.
Try to hold for as long as possible.
The plank is one of the best body-strengthening exercises for both men and women. It burns belly fat as well as fat from your shoulders, arms, and legs. During the 30-day plank challenge, you’ll do a plank exercise for a set number of seconds, which will increase each day.
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 – 1 minute
Day 10 – 1 minute
Day 11 – 1 minute
Day 12 – 1:30 min
Day 13 – Rest
Day 14 – 1:30 min
Day 15 – 1:30 min
Day 16 – 2 min
Day 17 – 2 min
Day 18 – 2:30 min
Day 19 – Rest
Day 20 – 2:30 min
Day 21 – 2:30 min
Day 22 – 3 min
Day 23 – 3 min
Day 24 – 3:30 min
Day 25 – 3:30 min
Day 26 – Rest
Day 27 – 4 min
Day 28 – 4 min
Day 29 – 4:30
Day 30 – 5 min
