If you have a few extra pounds around your waist and stomach, you're not alone. Thousands of people around the world struggle with this problem.
Exhausting workouts and strict diets are not a long-term solution for many, because eventually the strength to follow a regimen weakens. However, the places where you accumulate excess fat do not lose weight.
How can you melt them?
With the exercise " plank".
It takes a few seconds to a few minutes a day, and it really works wonders.
"Plank" is a familiar exercise to many. It tightens absolutely all muscle groups.
For maximum results that last long, take the 28-day plank challenge path.
Your body will shape up in less than a month, you will lose extra pounds and feel great.
The plan covers single exercise workouts of varying duration over 28 days. The goal is to reach an exercise duration of 4 minutes on the last day of the challenge.
It sounds easy at first glance, but those who have tried can confirm how difficult it really is.
Here's the plan:
- Day 1 and 2 – 20 seconds
- Day 3 and 4 – 30 seconds
- Day 5 – 40 seconds
- Day 6 – rest
- Day 7 and 8 – 45 seconds
- Day 9, 10 and 11 – 60 seconds
- Day 12 – 90 seconds
- Day 13 – rest
- Day 14 and 15 – 90 seconds
- Day 16 and 17 – 120 seconds
- Day 18 – 150 seconds
- Day 19 – rest
- Day 20 and 21 – 150 seconds
- Day 22 – 160 seconds
- Day 23 – 180 seconds
- Day 24 – 210 seconds
- Day 25 – rest
- Day 26 – 210 seconds
- Day 27 – 240 seconds
- Day 28 – As Long As You Can Last
How to do the plank exercise correctly:
Distribute your weight properly by placing the hands just below the shoulders
Keep your spine straight. Avoid bending at the waist.
Keep your body completely tight to maximize the action of the exercise.
Slightly widen the legs to create proper support. This will add pressure to the thighs, which will also tighten.
After you finish the exercise, breathe slowly to allow the heart to absorb enough oxygen.
What are the benefits of the plank exercise?
With it you tighten mainly the abdominal muscles, but also the muscles of the back, chest, arms, thighs.
You strengthen your heart, which has significant benefits for the whole organism.
Strengthen your core body by tightening every bit of your pelvic and abdominal muscles.
You improve balance and equilibrium.
You increase the flexibility of muscles, joints, tendons.
And last but not least – you lose weight and shape the whole body.
