Tighten Your Belly in 21-Day with the Plank Challenge
Plank is one of the most efficient bodyweight static exercises for strengthening the core and the other parts of our 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.
You should hold the plank for 30 seconds in the beginning. After it gets easier, increase it to 60 seconds.
Add another 30 seconds to the time that you used to hold it for.
You need to add one minute to the plank time.
After these 3 weeks, you can make a pause of few days and then continue the challenge another 21 days. You will see how your body is going to be transformed. Challenge yourself start it today. (1)
Health benefits of Plank
1. Improve Balance and Posture
Plank will help you strengthen your abdominal, neck, shoulder, back and chest muscles. It is essential for improving the posture, so doing plank will make you keep your back straight. Also, you can do side plank and improve your balance too.
2. Improves Flexibility
Plank increases flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch, as will your hamstrings and even the arches of your feet and your toes
3. Strengthens our Core
Doing plank, you will train your inner core muscles, including the transverse abdominis, which lays the foundation for creating a strong, more defined rectus abdominis.
4. Improves Coordination
The plank position trains your body to use the abdominals for stabilization and coordination. For this is recommended doing side plank every day.
5. Boosts the metabolism
It is confirmed that plank burns more calories than many traditional exercises. Do plank every morning after waking up and you will see how efficient it can be. It will burn lots of calories and help you lose weight.
6. Improves our Nervous System Functions
Plank is also beneficial for our nervous system. It stretches and relaxes muscles which are usually stiffened due to stress. If you suffer from anxiety or depression, the plank can help you solve your problem. It boosts our mood and makes us feel better. You can do it several times a day, and you will never again have psychological problems.
5 Benefits of Doing Planks
Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. What are some of the benefits you can expect from adding this exercise to your regular routine?1
1.A Toned Belly
Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.
Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.
2.Reduce Back Pain
Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. According to the American Council on Exercise (ACE):
While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.
If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.
4.Improve Your Mood
Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.
5.Improve Your Balance and Posture
To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides.4 In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.