When you start to adopt a healthier lifestyle by exercising, you’re probably imagining spending hours and hours in the gym to achieve good results. This is not true, and below we suggest a way to get a flat stomach in a short time.
Fat accumulates quickly in the abdominal area and around the waist. The plank is undoubtedly the most effective exercise in this regard, and below we suggest a 30-day challenge to slim your waistline.
Before listing the challenge program, we suggest three variations of the plank exercise that allow us to obtain an even more complete workout.
Simple plank
This is one of the best abdominal exercises to strengthen all your muscles and slim your waistline. Lie face down on the floor. Then lift your body, keeping your weight on your forearms and the metatarsals of your feet. Hold the position for at least 15 seconds per set. Perform 3 to 5 sets.
Side plank
This variation is excellent for strengthening the lateral muscles. Rest a single forearm on the floor and the rest of your body on one side. Only one foot must support the weight of the body, the other foot must be placed on top. In this position, slowly lower your pelvis and then raise it again, tightening your abdominal muscles. Hold the position for 15 seconds, repeat 15 times and then change sides.
Rotational plank
As with the basic plank, start lying on the ground. Lift your body, keeping your weight on your forearms and toes. Starting from this position, rotate your pelvis from side to side. Perform the exercise for 15 seconds.
Plank challenge: 30 days to get back into shape
- Day 1 – 20 seconds
- Day 2 – 20 seconds
- Day 3 – 30 seconds
- Day 4 – 30 seconds
- Day 5 – 40 seconds
- Day 6 – rest
- Day 7 – 45 seconds
- Day 8 – 45 seconds
- Day 9 – 1 minute
- Day 10 – 1 minute
- Day 11 – 1 minute
- Day 12 – 1:30 minute
- Day 13 – rest
- Day 14 – 1:30 minute
- Day 15 – 1:30 minute
- Day 16 – 2 minutes
- Day 17 – 2 minutes
- Day 18 – 2:30 minutes
- Day 19 – rest
- Day 20 – 2:30 minutes
- Day 21 – 2:30 minutes
- Day 22 – 3 minutes
- Day 23 – 3 minutes
- Day 24 – 3:30 minutes
- Day 25 – 3:30 minutes
- Day 26 – rest
- Day 27 – 4 minutes
- Day 28 – 4 minutes
- Day 29 – 4.30 minutes
- Day 30 – 5 minutes
