This one exercise will burn belly fat and slim waist in 5 minutes than 100 abs crunches. Take on the 30-day plank challenge for a toned stomach and abs.. Get fit now!
Well, when you start a healthy lifestyle with physical activity, you might think that you need to spend hours at the gym to see results on your body, but that’s not true. That’s why we’re introducing a 30-day plank challenge that you can do in 5 minutes to get a flat stomach.
Fat accumulates quickly in the abdominal area and around the waist. So there is no better way to reduce this area than to do a plank, which is a good exercise to strengthen the abdomen in a safe way.
This exercise is extremely useful for getting a flat stomach and strong abdominal muscles, and for relieving back pain because strong abdominal muscles can hold the spine together better.
So you don’t need to work out for hours to stay in shape, just a few minutes a day and your body will start to show results.
A 30 day plank challenge to get a flat stomach in a short time.
Simple plank
This is one of the best abdominal exercises and helps to strengthen all the muscles and define the waist. All you have to do is lie face down on the floor. Then lift your body, keeping the weight on your forearms and the metatarsals of your feet. You should hold for about 15 seconds per set. You can do 3 to 5 sets.
Lateral Plank
This type of exercise is perfect for building strong side muscles. You should place only one forearm on the floor and rest your body completely on your side. Only one foot supports the weight of your lower body. In this position, all you need to do is lower your hips until they almost touch the floor, then come up and repeat the motion. You should hold for about 15 seconds. After about 15 repetitions, switch sides and repeat.
Rotary plank
As with the basic plank, lie face down on the floor. Then lift your body, keeping the weight on your forearms and the metatarsals of your feet. In this position, you should begin to rotate your waist from side to side. Your hips should be close to, but not touching the floor. Do this for 15 seconds to start and increase the time each day.
Plank Challenge: 30 days to define abs
For both men and women, the plank is one of the best toning exercises. It burns belly fat and also burns fat in the shoulders, arms and legs. During the 30-Day Plank Challenge, you will hold a plank for a specific number of seconds. The number of seconds will increase each day.
30 Day Plank Challenge
1- Day 1 – 20 seconds
2- Day 2 – 20 seconds
3- Day 3 – 30 seconds
4- Day 4 – 30 seconds
5- Day 5 – 40 seconds
6- Day 6 – Rest
7- Day 7 – 45 seconds
8- Day 8 – 45 seconds
9- Day 9 – 1 minute
10- Day 10 – 1 minute
11- Day 11 – 1 minute
12- Day 12 – 1:30 min
13- Day 13 – Rest
14- Day 14 – 1:30 min
15- Day 15 -1: 30 min
16- Day 16 – 2 min
17- Day 17 – 2 min
18- Day 18 – 2:30 min
19- Day 19 – Rest
20- Day 20 – 2:30 min
21- Day 21 – 2:30 min
22- Day 22 – 3 min
23- Day 23 – 3 min
24- Day 24 – 3:30 min
25- Day 25 – 3:30 min
26- Day 26 – Rest
27- Day 27 – 4 min
28- Day 28 – 4 min
29- Day 29 – 4:30
30- Day 30 – 5 min
Read: 30 Day Squat Challenge to Tone Your Butt and Strengthen Your Legs
