We all desire that perfect image body that we all seem to work out very hard for. Magazines, Instagram, other social media, videos with tips and tricks are absolutely everywhere to point out what flaws do you make when you work out, helpful tips with the food you should eat, and like it or not those can be really helpful but also stressful because we don’t know what exactly to do when there are so many options and variations to try.
One of the most popular exercises among the fitness community and it’s really a top one when it comes to better results is planking. It improves our daily workout and gives us benefits for the whole body. In this article, we are going to give you plank challenge which is going to help you melt the belly fat, strengthen the back muscles, strengthen the buttock, leg and arm muscles.
If you are ready to do this, you should have a proper upright standing position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the stomach muscles get strong, along with the neck and head.
When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance. When you achieve the right position, just upgrade each day to achieve the goal.
Here’s a program made of 21 days with our plank challenge:
Start the exercise with one set of 30-second planks.
Now do two sets of 30 seconds planks, but now do 1 set in the morning and 1 set in the evening before you go to bed. If you can move up to 60 seconds at this point, even better!
Increase planks for two sets (1 set in the morning and 1 set in the evening) and 60 seconds instead of 30! This can be a little harder for you now, so try to make them as steady as possible, it’s easy to get sloppy at this point.
In this period, you can try different forms and variations of planking, you can try some moving plankings when you start off with both of your forearms supporting your body but you later raise one arm and you support on the other one, or you can search on YouTube other different forms of planking that are suitable for you. It’s important to do them differently now and to stay up to 60 seconds.
Now it’s the time to push yourself to see how much you can last. If it’s 70, 80, 90 seconds, just don’t choose mentally a number of seconds so you can give up. Try your maximum without thinking about it. And still, pay attention to the form of your body!
Now as the last phase, you can shake the things up and try to do different variations, the maximum amount of time you can make and you can do 3-4 sets in the whole day, starting one in the morning, one or two in the day and one before you go to sleep. And every time you do this, focus more and more of your posture! The form and the position of the body can give you the best exercise, and you know what a good exercise means.
- Allow your hips, head, or shoulders to drop
- Place your hands too close together, causing internal rotation and instability at your shoulder joint
- Hold your breath
- Try to hold the position too long; it is better to maintain correct form for a shorter period than to hold an improper position for longer.
The planking challenge is perfect for you and here’s why?
- You will achieve a toned body
- You will reduce back pain and risk of injury
- You will become more flexible
- You will improve your metabolism to burn more fat
- Your mood will improve by decreasing tension
- Your posture will straighten
- You will gain more balance