Firm your belly in 21 days with the plank challenge

When you have a busy schedule, you can't necessarily go to the gym every day. But we want to see the results on our body, to have a flat stomach or to have abs. It is possible to do bodybuilding exercises to reduce your waistline and build your stomach, and all that, by taking 10 minutes a day.

The challenge of the plank is to put yourself in a cladding position that allows you to build your abdominal muscles and burn fat. The advantage of this challenge is that you can do it anywhere and at the time that suits you. If you don't necessarily have time to go to the gym to play sports but you want to work on your abs, this exercise is for you!

Why choose the plank challenge?

Do you have love handles, rolls, an unsightly lower abdomen? The cladding exercise that we offer is perfect for building up your abs and losing belly fat. Of course, a healthy diet in parallel maximizes the chances of achieving your goals of finding a flat stomach. If you want to lose weight, you can also try the ketogenic diet.

If you want to lose belly fat and strengthen abdominal muscles, the plank challenge is for you. It helps define your obliques, abs, glutes, helps you lift heavier weights, and improves your ability to do moves like jumps and squats.

The plank challenge is also effective in improving your body posture and keeping it straighter and more stable, provided you are regular. The abdominal muscles affect the back, chest, shoulders and neck. By doing this plank exercise, you will feel a positive impact on all these areas of your body. This exercise can generally improve your body balance and help you get rid of back pain.

In addition to the positive impact on your body, this challenge is also excellent for your mind. By stretching your muscles, you release tension and stress: it is therefore a beneficial exercise for your nerves and your general mood. If you are anxious or depressed, this exercise will help you relax.

How to do the plank challenge for 21 days?

Before you start doing this exercise every day, consider following these tips. Don't hold your breath, and don't drop your head, shoulders, and hips. If you can't stay in the plank position for long, that's okay, it's better to stay in the right position for one minute than the wrong one for 10 minutes. To keep yourself in a stable position, don't place your hands too close.

On the first and second day, do a series of planks and do not exceed 30 seconds to start slowly. Remember to stretch before you start.

From the third to the seventh day, this time do two sets of 30-second planks, one in the morning for example and one before going to bed. If you feel comfortable, you can do them 60 seconds instead of 30.

From day eight through ten, do at least two sets of planks, and increase to one minute per set. In addition to building your abs, you can also alternate with exercises.

From the eleventh day to the fifteenth, you can vary the exercise by maintaining yourself first on your forearms, on your hands and then from one hand to the other. You can then lower your back to your forearms. Do the exercise for one minute.

From day sixteen to day eighteen, try to push your abilities to the max: start with 90 second planks and go to 2 minutes, do more if you can manage it.

From the nineteenth day to the twenty-first day: start in the morning to do several series, and try to beat your records when you start again in the evening. You should already feel that you are losing fat in your abdominal area.

This exercise is kept simple because you simply stand on your full weight while strengthening your muscles. The plank challenge is the perfect exercise if you want a flat, firm stomach because it burns abdominal fat. If you are regular and follow a lower calorie diet, you will notice results very quickly.