Did you know that you can completely change your body appearance by doing just one exercise? Sounds too good to be true, but this 21-day challenge offers you precisely that.
Plank is the best body position for toning the abdominal muscles, as well as the muscles of the back, legs, arms, and buttocks while improving your stability. Do you need another reason why the plank outmatches other strength exercises? It is very versatile; you can modify it by adding extra movements to make your heart rate accelerate.
This exercise activates most of the muscles on your body, so it is ideal if you want to strengthen your back and the buttocks, eliminate cellulite from all critical areas, shape your feet and dissolve fat from your abdomen, and in time you will notice you have a more proper posture.
Do you dare to follow this effective 21-day plank challenge?
The action plan is as follows: Each week, you start with the first exercise and repeat it until it is done perfectly. Next, proceed with the following exercise. Practice with your own rhythm and skill level, but make sure you do something every day so that you can complete the progression towards the end of the week.
Set your position: “With the plank, you either do the correct posture or you will ruin the exercise,” says David Kirsch, the famous New York City celebrity coach. Your body should form a straight line from the head to the heels.
Perfecting your posture: Lying on your stomach, place your forearms (or hands, if you prefer) directly below your shoulders. Rest the other parts of your body on the toes and squeeze the glutes. Hold this position between 5 and 10 seconds.
Start the timer: Keep this plank position between 20 and 30 seconds or more. If you need to rest, lower your knees to the floor for a few seconds.
The impulse of resistance: If you feel a little back or shoulder pain as you start to hold your plank longer, or if your butt points toward the ceiling, stop and restart.
Mastering the 30: Keep the plank for half a minute without resting.
Add 15: Maintain this position for 30 seconds, then rest by positioning yourself on “four legs” to lower your body position for five seconds. Go back to the plank and hold it for another 15 seconds or more.
The 1-minute mark: Hold the plank for 45 seconds, then stand on all fours and make another plank between 15 and 30 seconds.
And for 90 seconds: Keep the plank for at least a minute. Rest on all fours, then stay on another plank for 30 seconds.
Stay up: try to make the following variations individually (do each one for one minute).
Move your center of gravity: From a forearm plank, try to lower the right side of your hip so that your right thigh rubs the ground. Return to the starting position and repeat the movement with the left part. Repeat the movement constantly during the exercise.
Test your balance: Extend the right arm out in front of you, parallel to the ground. Return to the center, then extend your left arm. Repeat the procedure with your right leg and then your left leg.
Increase the difficulty: Start with a plank with your forearms. Press up with your right hand, then with your left. Return to your right forearm, then to the left. Repeat the pattern, alternating the starting arm.
If you manage to complete this 21-day plank training you will get an absolutely stunning abdomen and you will be in excellent shape!
Please, SHARE this important health information with all your friends and family. Once they build a beautiful abdomen, they will thank you a lot!