Do you have problems with managing your weight and keep your body in shape? Also, you do not have time for a workout? The best solution for this problem is very simple – planks. It will help lose stubborn belly fat and you will effectively tone your body.
If you ask someone who tried planking, about how it works, they will tell you that this is the best exercise for the whole body.
You will feel a tension in the arms, chest, buttocks, shoulders, neck, abdominal muscles, back, feet, legs, in fact, the whole body.
With planking, you will burn more calories than doing crunches. That is because it engages the whole body instead of just your core.
- Reduces shoulder and also back pain
- It improve sports performance
- Boosts metabolism
- Lose stubborn belly fat
- Maintain a healthy digestion
- Improves balance and also flexibility
- Boosts mood
- Prevent osteoarthritis, just as other joint and muscular aches
How to plank:
It is very important to maintain proper posture and keep your back straight while doing this exercise.
Get in a push-up position, keep your hands beside your chest at shoulders width and your feet at hip’s width.
Lift the body up and then place your weight on the toes. Lower your forearms to the ground. The whole weight should be distributed between your forearms and toes.
Tighten your buttocks and core and do not forget to keep the back straight.
Avoid this mistakes when you are doing a plank:
-If you allow your head, shoulder or hips to drop, then this exercise will compress your vertebrae. So, it will put pressure on discs in your spine and can cause hip joint and shoulder inflammation.
-If you place the hands too close, it will create instability at your shoulder joint.
-Do not hold your breath. It will cause a build up of lactic acid in your muscles, so it will cause you pain
Planking Challenge To Lose Stubborn Belly Fat In Just 4 Minutes a Day!
Day 1-2: 20 seconds
Day 3-4: 30 seconds
Day 5: 40 seconds
Day 6: take a rest
Day 7-8: 45 seconds
Day 9-11: 60 seconds
Day 12: 90 seconds
Day 13: take a rest
Day 14-15: 90 seconds
Day 16-17: 120 seconds (2 minutes)
Day 18: 150 seconds
Day 19: take a rest
Day 20-21: 150 seconds
Day 22-23: 180 seconds (3 minutes)
Day 24: 210 seconds
Day 25: take a rest
Day 26: 210 seconds
Day 27: 240 seconds (4 minutes)
Day 28: longest you can
If you have trouble doing a full plank for 20 seconds you can try to complete this challenge using half planks.