Nowadays, it seems difficult to fit exercise into our daily routines, but keeping up our physical health can go a long way in preventing disease and overall fatigue. Many men and women find that their belly gives them the most trouble, and want to find an exercise that truly works, but doesn’t take much time out of their day. Well, you’ll be happy to know that doing this ONE 2-4 minute exercise can help you blast through the belly fat while also not spending too much time on the exercise itself.
You might wonder how this can possibly work so well since you don’t need much time to do it, but this exercise featured in Women Daily Magazine can transform your waistline in just 28 days! They call it the “28 Day Plank Challenge.” You obtain results from this exercise by slowly building your strength and endurance over the course of a month, because you exercise in increments in order to increase stamina.
DOING THIS ONE 2-4 MINUTE EXERCISE EVERY DAY MELTS BELLY FAT
Because you must work your body a bit harder each day, it works to build strength and create lasting changes. Plus, you will likely feel the burn in other parts of your body that you use during this exercise, such as your legs and arms. The challenge begins at Week One with just 30-45 second holds, but it builds over time onto the final week, where you will hold the planks for 3-4 minutes at a time.
THE CHALLENGE
Although this challenge only takes one month to do, you should continue to incorporate exercises into your daily routine once you complete the challenge. This will give you a kickstart to a more healthy routine and lifestyle, but you must work to keep it up once the 28 days pass in order to maintain your strength and endurance. Here’s the plan for the 28 day challenge:
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Day 1 – 20sec.
Day 2 – 20sec.
Day 11 – 60sec.
Day 12 – 90sec.
Day 13 – rest
Day 14 – 90sec.
Day 15 – 90sec.
Day 16 – 120sec.
Day 17 – 120sec.
Day 18 – 150sec.
Day 19 – rest
Day 20 – 150sec.
Day 21 – 150sec.
Day 22 – 180sec.
Day 23 – 180sec.
Day 24 – 210sec.
Day 25 – rest
Day 26 – 210sec.
Day 27 – 240sec.
Day 28 – As long as you can
In order to do the plank safely and effectively, make sure you keep your ab muscles tight, your shoulders aligned directly over your elbows, your neck and spine neutral, shoulders down and back, and only your toes, forearms, and hands touching the floor. You don’t want to slouch, arch your back, lift your head, or move your neck and spine out of alignment.
Also, you might wonder how the plank works so well at engaging and strengthening the abs. Well, according to fitness instructors and researchers, the plank trains the abs to do exactly what they need to. Dr. Glenn Wright, an associate professor of exercise science at the University of Wisconsin, La Crosse said, “A lot of strength trainers realized that the main function of the abs is to stop, not start, motion, and the plank came out of what the abs are asked to do—resist the spine from moving, such as when fighting off an opponent, and strengthening the lower back.”
Traditional ab exercises, such as the crunch or sit-up, require the lower back to become strained and flattened against the floor, which could actually result in lower back pain.
“When you teach sit-ups, you tell the person to flatten his back to the floor, which alone could cause pain in the lower back—the very condition strengthening your abs is supposed to prevent. Conversely, planks prevent lower-back pain,” Wright said.
Not to mention, the plank works more than just the abs, unlike sit-ups and crunches. It engages the shoulders, legs, arms, and buttocks, and can even help with balance if you choose to take the planks one step further and lift an arm or leg. Plank exercises also don’t come with many hazards, which make them safe and easy for relatively anyone to do.
In the fitness industry, planks have been underrated for a while now, but many people have started to realize their true benefits and effectiveness at becoming stronger and decreasing belly fat.
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