I did the plank challenge for 30 days and here are the results.
The challenges to having concrete abs ... it's not always easy to follow them to the end.
Believe me, I've tried a bunch of them!
After many tries, I finally found THE program that works to have abs and a flat stomach.
It's a 30 day challenge and has great health benefits.
This challenge is the challenge of the board. It consists of holding an identical body position for a while.
It is a simple and effective core exercise to do every day.
At the beginning, we start with 20 sec then we end with 5 min on the thirtieth day. Look :
How to do
Note that it is easier to do this exercise on a non-slip yoga or fitness mat to avoid slipping and to avoid hurting your elbows.
1. Start by getting on all fours with your arms in line with your shoulders.
2. From this position, support yourself on your forearms and toes, straightening your legs.
3. Form a straight line from the top of the head to the toes.
4. Your torso is straight and rigid. Do not bend or bend any part of your body.
5. Your neck is relaxed, your head is in the extension of the body, the gaze towards the ground.
6. Do not bend or arch your back: your stomach should not go down to the floor or your buttocks up to the ceiling.
7. Breathe in and out with regularity.
8. Follow the program shown in the image above for 30 days.
Results
Since I am not a sedentary person, I thought it would be easy to successfully complete this challenge.
But to be honest ... I was too sure of myself! Initially, my whole body was shaking like a leaf when I did the plank.
I had my eyes riveted on the stopwatch and time kept passing ...
After 30 days, I felt that I was much more muscular than before. I really saw the difference.
More, all the tension accumulated during the long hours spent in front of the computer was gone.
I felt that I had a lot more energy even after a short exercise time.
It is an effective core exercise for women, but also for men to have a flat and firm stomach in no time.
To have chocolate bars and keep a flat stomach, it is important to continue this exercise even after the 30 days.
The 8 benefits of the board
By doing this exercise every day, here are the 8 benefits you will enjoy:
1.We gain in resistance: we simply become stronger and more efficient.
2.We improve our posture: the abdominal muscles help support the neck, shoulders, torso and back. By strengthening these muscles, we stand better and straighter.
3. We stimulate his metabolism: just because you're static doesn't mean you don't burn calories. Quite the contrary! Planking burns more calories than traditional sit-ups. And the good news is that this exercise keeps your metabolism rate high all day long.
4. We work different muscles: and every muscle has an important role in the body. The muscles of the abdominal group, but also those of the shoulders and arms, as well as those of the glutes, are used.
5. We avoid injuries: and in particular, back injuries! With this plank exercise, we strengthen our muscles, which prevents too much strain on the spine and hips. Practiced regularly, it also reduces back pain.
6. You improve your flexibility: you don't necessarily think about it, but yes, the board allows you to gain flexibility. This exercise stretches all the muscles at the back of the body. Plus, it stretches the hamstrings, arches, and even the toes.
7. You improve your mental health: indeed, the board stretches all our poor muscles which are subjected to stress and various tensions. As we sit down, our muscles stiffen and our legs get heavy. This exercise helps to loosen tensions. Stretching our whole body improves our physical and mental well-being.
8. We improve our balance: the abdominal muscles play an important role in maintaining balance. The stronger the abs, the easier it is to maintain balance.
Precautions
To succeed in this challenge:
- Do not forget to maintain the right position. Here's how to do the plank correctly: watch here.
- It is a static exercise but it is not without risk, nor easy!
- If you are overweight or have back problems, consult a professional before starting this challenge, for example a physical trainer, a physiotherapist or a doctor ...
Ready for other challenges?
Did you pass this challenge? So why not start another one? Here are 3 other challenges that I recommend:
- A Flat Belly and Muscular Abs in ONLY 6 MIN (without equipment).
- Take the Challenge: 30 Days To Have Abs and Beautiful Buttocks.
- Take The Challenge: 4 Weeks To Lose Your Little Belly And Get Abs.
Your turn...
Have you tried this plank challenge for 30 days? Tell us in the comments if it worked for you. We can't wait to hear from you!
Do you like this trick ? Share it with your friends on Facebook.
Also to discover:
You don't like doing sit-ups? 6 Simple Exercises For Beginners.
7 Easy Exercises To Quickly Reduce Abdominal Fat.
