30 Day plank challenge at home for fat loss

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© Istockphoto

The plank is one of the most powerful exercises you can do at home without any equipment.

It can help you to get that target of looking awesome in a bikini with a flat sexy stomach.
But look it’s not the only benefit of this challenge.

The plank is one of the best exercises to include in your day to gain lots of benefits like Strengthening your back, Increase Metabolism, Fat Burn, Lower Your Risk of Injury and lots of other benefits.

Today I will walk you step by step how to complete this challenge to get this wow ABS.

But first, let’s see what will happen to your body by completing this challenge and including the planks in your daily life.

Things that will happen if you practice planks daily.

Planking it may look easy, this incredible exercise should be a part of your daily fitness routine.

But most of the people don’t know that this exercise packs a lot of benefits for your body, they think only with fitness machines and the weight you can’t achieve a good-looking stomach.

Heres some benefits of doing a few minutes of planking every day.

1 Improve your core Strength

One of the top benefits of doing planks regularly, by holding the plank position you squeeze and engage all the main muscle groups, bones, and joints that link the upper and lower body.

By practicing every day, you will improve your core strength, and everyday tasks will become easy.

You will notice that after just a few days of planking you will be able to hold the plank positions for more time and all of your muscles are burning, meaning that you are working correctly and burning fat.

2 Strengthen Your Back

while other exercises weaken and potentially injure your back.

Practicing planks every day will strengthen your upper back muscles that will help you achieve a strong pain-free back.

By holding the plank position you will keep your shoulders back and your lower back in a neutral position and exercise will eliminate back pain and make you hold the plank for much time.

3 Increase your flexibility

I know it may not feel like it, but holding the plank position you will lengthen your hamstrings as well as the arches of your feet.

That makes the plank exercise a dual benefit at the same time, strength and stretch exercises, and you can stretch your sides too by side plank.

4 Lose belly fat

The plank is one of the best exercises for losing belly fat, by holding any plank position it will activate all of your ABS muscles, it is a more efficient way to burn fat and strengthen muscles in that area.

That will also increase your metabolic rate even after you’ve stopped exercising.

5 Reduce stress and makes you happy

We all know that exercise can help your mental health.

By exercising, you actually organize your brain and handling stress better.

Lots of psychological studies have shown that physically active people are less stressed and The Yoga Journal recommends plank exercises for stress reduction, as they are said to help calm the brain.

Other studies showed that your body release more of a neurotransmitter called G ABA, which is known to keep the excitable bits of the brain in check and get your brain to chill out.

the plank positions

1 Low Plank

 

Low plank-min
© Istockphoto
  • Lay flat on your front side, place your elbows directly beneath your shoulders.
  • Now slowly elevate your body.
  • Your elbows should make a 90-degree angle with the floor.( like shown in the picture.)
  • Do 3 sets for 45 seconds for each one.

2 Forearm Side Plank

 

Forearm Side Plank
© Istockphoto
  • Start by laying on your side on the floor.
  • Now place your elbow straight under your shoulder and put your legs in front of each other.
  • Now lift up making a straight line between your shoulder and legs.
  • Maintain that position for 45s and do three sites (one set is constituted of 45 seconds for each side).

3 High Plank

 

High Plank-min
© Istockphoto
  • Lay flat on the ground, Place your wrists directly under your shoulders.
  • Press up, to top of a pushup.
  • Do three sets, and hold for 45 seconds for each set.

4 High Side Plank

 

High Side Plank
© Istockphoto
  • Start by getting into the up position of High Plank.
  • Rotate to your left side, put your body pressure on your left hand.
  • Extend your right hand up toward the ceiling.
  • Maintain that position for 45 and do three sites (one set is constituted of 45 seconds for each side).

5 Plank with Knee Taps

 

Plank with Knee Taps
© att
  • Start by the steps of the low plank.
  • After getting in a position, start bending your knee until it touches the ground and alternates your other knee until it touches the ground.
  • Do three sets, 45 seconds for each set.

6 High Plank Shoulder Taps

 

High Plank Shoulder Taps-min
© weightwatchers
  • Start by getting into a High Plank position.
  • After getting in a position, lift your left hand and tap your right shoulder, alternates touch your right shoulder with your left hand.
  • Do three sets, 45 seconds for each set.

7 Plank with Hip Dips:

 

Low Plank with Hip Dips

  • Start in a low plank position.
  • Drop your hips to the left until it comes close to the floor.
  • Return to the start position.
  • Drop your hips to the right until it comes close to the floor.
  • Return to the start position.
  • Keep making this motion for 45 seconds and do 3 sets.

8 Plank with knee to elbow

 

Plank with Knee Taps-min
© Istockphoto
  • start in a low plank position.
  • Now, bring your right knee towards your elbow (right elbow) hold for two seconds and Return to the starting position.
  • Return to the start position.
  • Repeat the same step, but this time bring your left knee towards your opposite elbow.
  • Keep doing these steps left-right for 60 seconds and do 3 sets.

9 Low Side Plank Knee to Same Side Elbow

 

Low Side Plank Knee to Same Side Elbow-min

  • Get in the low plank position.
  • Now, bring your right knee towards your right elbow hold for two seconds and Return to the starting position.
  • Repeat the same step, but this time bring your left knee towards your left elbow.
  • Keep doing these steps left-right for a complete minute and do 3 sets.

10 low side plank

 

Forearm Side Plank
© Istockphoto
  • Lie on your side, put your elbow straight under your shoulder and your legs on top of each other.
  • Now lift up making a straight line between your shoulder and legs, making a 45-degree angle with the floor. and extend your other arm toward the ceiling.
  • Maintain that position for 45 and flip yourself to the other side and repeat the same steps.
  • Do three sets

The challenge plan

Week one:

  • three sets of every exercise listed.
  • take the 7th day off for rest.

Week two

  • Start by warming up.
  • The challenge for this week is doing six sets of every exercise listed every day with the 4th day for rest.
  • You can take 2 minutes to rest between exercises.

Week three

  • Start by warming up.
  • 2 minutes rest
  • Now the hard work starts 6 sets of the 10 exercises listed.
  • With 2 minutes rest between each set.
  • You are going to take the second and fourth and sixth days of this week off for rest.

Week four

  • Start by warming up.
  • 2 minutes rest
  • 6 sets of every exercise with 30 seconds rest between sets and 2 minutes rest between each exercise.
  • You are going to take the second and fourth and sixth days of this week off for rest.

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