Tighten Your Belly in 21 Days with the Plank Challenge
We all desire the results of intense workouts, reduced risk of injuries, improved balance, fast metabolism, heightened flexibility, decreased stress, and toned abs of course. Each one of us has started going to the gym, filled with confidence and a lot of motivation, but this lasts until our muscles are too sore to open our car door, or walk to the bathroom. We can go to the gym and spend some time, until we realize after a while that we have a way too busy schedule, to spend hours every day in the gym.
But we have a very effective and very simple exercise that is called the plank, it will provide countless benefits and can completely replace a full workout. The best thing about it is that you can do it almost anywhere and at any time of course. You should do it for about 10 minutes on daily basis, and you should be in that position that makes you feel like you are burning fat the most.
Top 7 Reasons to do the Plank Exercise Every Day
1. Enhance Performance & Core Definition
You can strengthen your core muscles with the plank exercise, as well as improve these muscle definitions:
- Oblique Muscles – You can increase the capacity of your side-bending and waist-twisting.
- Glutes – Strong and toned buttocks.
- Transverse Abdominis – Can improve the ability to lift some heavier weights.
- Rectus Abdominis – Improves the ability to jump and defines the abs.
2. Improve Body Posture
The lifestyle we all live these days is quite bad, so in order to maintain a straight and stable body posture you should preform the plank exercise every day. The position of our back, neck, chest and shoulders is mostly affected by our abdominal muscles.
3. Improve Overall Balance
You can enhance your balance by doing the side plan, also this exercise will improve each general ability of your body.
4. Boosts Your Metabolism
You can easily maintain a higher metabolic rate by doing the plank exercise on regular basis, also you will burn a lot of energy and fat by doing the exercise.
5. Mental Benefits
While doing the plank exercise your mood and your nerves are influenced, because your muscles are stretched, therefore releasing tension and stress. This exercise is highly beneficial for people who are dealing with anxiety or depression, because it is also relaxing our brain.
6. Increased Flexibility
Your hamstrings, toes, collarbone, shoulder blades, arches and shoulders are stretched out to the maximum while you do the exercise. The side plank exercise is very beneficial to oblique these muscles, you will also support your body weight by stretching out your toes.
7. Decreases the Risk of Spine & Back Injury
You can strengthen your muscles by doing the plank exercise, because you are adding a lot of pressure on your hips and your spine. With this exercise you are supporting your back, also relieving from pain and cramps at the same time.
Do It Right!
Try to avoid these mistakes and to the exercise properly if you want to get all the benefits from it and quick results of course!
- Hold your breath.
- Drop your shoulders, hips and head.
- The longer you hold that position the better, but if you can’t then don’t do it wrong just to stay in that position longer. It will be more beneficial to do it correctly for a minute, than do it for 10 minutes incorrectly.
- You will not be stable if you place your hands too close, your internal rotation and shoulder joints will be unstable.
This exercise is far more simple than any other exercise, you are simply holding your own body weight, and strengthening your muscles. Nothing can be more simple than the plank exercise, not even a physical exercise that is this much challenging. Start from where you can, and reach the top. After a very quick period you will notice the results, and you will be even more motivated to preform it.
21 Day Plank Exercise Challenge
From Day 1 to 2 – Do a set of 30 second planks.
From Day 3 to 7 – Do 2 sets of 30 second planks, it is best to do one when you get up in the morning and one before going to bed. If you are feeling that this is too easy for you, then boost things up from 30 seconds to 60 seconds planks.
From Day 8 to 10 – Make sure you do at least 2 sets of 1 minute planks. This time mostly people are getting lazy, and they are not focusing on their body position, and don’t preform the exercise correctly.
From Day 11 to 15 – Do different variations of the exercise. Try holding yourself on your forearms first, then on your hands, then on one hand and then on the other, then you may lower your back again on your forearms. Do that for a minute.
From Day 16 to 18 – Make sure you push yourself to the maximum, start by doing 90 second planks and then aim for 2 minute planks, or even more if possible. Make sure your body position is always correct.
From Day 19 to 21 – Make sure you shake things up a little, try doing some sets in the morning and then push your limits and break your own records in the evening.