If you have experience in searching fitness challenges on the internet, then you probably know that not all the challenges you can find there are effective.
But, the one that we are going to talk about today, does not belong to that category. It is a 21-day challenge that we will share with you. Many people claim that it has amazing health benefits, and on top of that, it can help you flatten your belly.
This is an exercise that might seem easy at first glance, but it can be quite challenging when you try it out. What you need to do is simply keep the same posture of your body for a certain period of time. Precisely, you will need to maintain the posture anywhere from 30 seconds, to up to 5 minutes by the end of the challenge.
If you do this exercise every day, you will be able to get a flat stomach, and also boost your overall health.
Benefits of plank challenge
- Improved metabolism
- Prevention from injuries
- Improved body posture
- Strengthen your body
But, please remember that you need to do this exercise properly because if you don’t, you can injure yourself. Also, people with diabetes, back pain, heart problems, or people that are suffering from obesity and are overweight, need to consult with their physician first, before deciding to make this exercise every day.
If you want to achieve a flat stomach, you will need to practice this challenge for three weeks, without skipping a day. In the end, you will be able to notice the results and the six-packs that you have always wanted will be noticeable.
Toning the stomach area can be quite the challenge, and people that want to lose belly fat often times do crunches. But, there are some exercises that are less exhausting. Such is the case with the plank exercise, and many people that have tried it believe that it is an easy exercise. But, they often times do not realize that this exercise will tone the upper part of their body, by creating tension in the muscles. As a result of that, you can tighten up the stomach muscles.
How to do it
This challenge should last for 21 days, and there are different sets of things that you will need to do every week. In addition, we are going to provide you with a more detailed description, of what is it that you will need to do, in order to tone your abdominal muscles.
Week number 1
You need to start the plank challenge by holding your body in a plank position for about 30 seconds. Then, repeat the process every day. If you can hold your position for a longer period of time, then feel free to do it for up to 60 seconds.
Week number 2
Hold your body in the plank position, but increase the duration for half a minute. In the first week of the challenge the goal was to hold your body for 30 seconds in this position, but in the second week, you will need to hold it for a minute.
Week number 3
This is the final week of the challenge, and it is the most challenging. You will need to increase the duration of the plank position for a minute, and you should be able to hold your body anywhere from 120 to 150 seconds every day.
That is it. This challenge does not require you to go to the gym or do some exhausting exercises. Wherever or whenever you choose to do this exercise is up to you, and this offers plenty of flexibility.
Also, remember that in order to get the best possible results, you will need to be persistent and dedicated, which are the two most important things when it comes to losing weight, and toning a certain part of your body.