This Easy Exercise Will Burn More Belly Fat Than 100 Abs Crunches
Once you start a healthy lifestyle with physical activity, you may think
that you need to spend hours in the gym to see results in your body, but
this isn’t real. So, we will present you a exercise that you can do in 15
minutes to achieve a flatter belly.
The abdominal area and the waist accumulate fat quickly, so there is no
better way to reduce this area than by doing a plank, which is a good
exercise to strengthen the belly in a safe way.
This exercise is extremely useful for making your abdomen flat and your
abs strong, as well as for relieving back pain, as strong abdominal
muscles can better hold the spine together.
Therefore, you won’t need hours to stay in shape, because with just a few
minutes a day your body will start to show results.
Plank exercise to do in 15 minutes a day to get a flat belly in a short
time.
Simple plank
This is one of the best exercises for your tummy and will help a lot to
strengthen all the muscles, as well as to define the waist.
You just have to lie face down on the floor. Then you lift your body
keeping the weight on your forearms and the metatarsals of your
feet.
You should stay about 15 seconds per sets. You can do from 3 to 5
sets.
Lateral Plank
This kind of exercise is perfect for strong side muscles.
You should only rest one forearm on the floor with your body completely
on its side. Only one foot will be the weight of your lower body.
With this position, you must only lower your hip until it almost touches
the ground, then go up and repeat the movement. You should stay about 15
seconds.
After about 15 repetitions, change sides and repeat the exercise.
Rotary plank
Like the simple plank, you must lie face down on the floor. Then you lift
your body by keeping the weight on your forearms and the metatarsals of
your feet.
When you are in this position, you should begin to rotate your waist from
one side to the other. Your hips should be close to the ground, but not
touching it.
Start with 15 seconds, and increase the time each day.
Plank challenge: 30 day to define abs
This plank is one of best body strengthening exercises for both men and
women. It burns belly fat and also burns fat in shoulders, arms and
legs. During the 30-day plank challenge, you will do a plank exercise
for a certain number of seconds, which will increase each day.
1- Day 1 – 20 seconds
2- Day 2 – 20 seconds
3- Day 3 – 30 seconds
4- Day 4 – 30 seconds
5- Day 5 – 40 seconds
6- Day 6 – Rest
7- Day 7 – 45 seconds
8- Day 8 – 45 seconds
9- Day 9 – 1 minute
10- Day 10 – 1 minute
11- Day 11 – 1 minute
12- Day 12 – 1:30 min
13- Day 13 – Rest
14- Day 14 – 1:30 min
15- Day 15 -1: 30 min
16- Day 16 – 2 min
17- Day 17 – 2 min
18- Day 18 – 2:30 min
19- Day 19 – Rest
20- Day 20 – 2:30 min
21- Day 21 – 2:30 min
22- Day 22 – 3 min
23- Day 23 – 3 min
24- Day 24 – 3:30 min
25- Day 25 – 3:30 min
26- Day 26 – Rest
27- Day 27 – 4 min
28- Day 28 – 4 min
29- Day 29 – 4:30
30- Day 30 – 5 min
Share this plank Challenge with all friends. They will thank you later
when they get a flat belly!
