Challenges to getting rock solid abs...this is 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 get abs and a flat stomach.
It's a challenge that lasts 30 days and it has great health benefits.
This challenge is the plank challenge. It consists of holding an identical body position for a certain time.
It's a simple and effective cladding exercise to do every day.
At the beginning, we start with 20 sec and then we end with 5 min on the thirtieth day. Watch:
Know that it is easier to do this exercise on a non-slip yoga or fitness mat.
This prevents slipping and hurting your elbows.
1. Start by getting on all fours, 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 line with your body, your gaze towards the ground.
6. Do not bend or arch your back :your belly should not go down towards the ground or your buttocks go up towards the ceiling.
7. Breathe in and out with regularity.
8. Follow the schedule shown in the image above for 30 days.
Since I'm 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 glued to the stopwatch and time kept on passing...
After 30 days, I felt that I was much more muscular than before. I really noticed the difference.
In addition, all the tension accumulated during the long hours spent in front of the computer flew away.
I felt that I had much more energy even after a short exercise time.
It is an effective cladding exercise for women, but also for men to have a flat and firm stomach in a short time.
To have chocolate bars and keep a flat stomach, it is important to continue this exercise even after the 30 days.
By doing this exercise every day, here are the 8 benefits you will enjoy:
1. We gain resistance: we simply become stronger and more efficient.
2. You improve your posture: the abdominal muscles are involved in supporting the neck, shoulders, torso and back. Thanks to the strengthening of these muscles, we stand better and straighter.
3. We stimulate your metabolism: Just because you're static doesn't mean you don't burn calories. Quite the contrary! The plank burns more calories than traditional abdominal exercises. And the good news is that thanks to this exercise, the metabolic rate remains high throughout the day.
4. We work different muscles: and each 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 buttocks, are solicited.
5. We avoid injuries: and in particular, back injuries!
With this plank exercise, we strengthen our muscles... Which avoids putting too much strain on the spine and hips.
Practiced regularly, it also reduces back pain.
6. It improves its 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. Improve your mental health: in fact, the plank stretches all our poor muscles which are subjected to stress and different tensions.
By dint of sitting, our muscles stiffen and our legs become heavy.
This exercise helps release tension. 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 your balance.
To complete this challenge:
- Do not forget to maintain the good position . Here's how to do the plank correctly:watch here.
- It's a static exercise, but it's not without risk, nor easy!
- If you are overweight or have back problems, consult a professional before starting this challenge.
For example, choose a physical trainer, a physiotherapist or a doctor...
Did you complete this challenge? So why not start another one? Here are 3 more challenges which I recommend:
- A Flat Belly and Muscular Abs in JUST 6 MIN (without equipment).
- Take the Challenge:30 Days To Have Abs and Beautiful Butts.
- Take The Challenge:4 Weeks To Lose Your Belly And Get Abs.
