Are you planning on donning a skimpy bikini or midriff-revealing attire sometime next month? Be a complete head-turner when that time comes simply by planking daily for 30 days!
Planking is something for you if you hate doing those crunches and sit ups that leave you feeling lightheaded. While it’s true that someone planking looks like he or she is not really doing anything that can make belly fat go away and those abdominal muscles tighten like crazy, the fact is this very simple exercise effectively targets the core muscles. The only time you will appreciate the effectiveness of planking is when you do it yourself!
One of the joys of planking is you just have to maintain a simple position for a few seconds. It can be hard to imagine that a single exercise can give you washboard abs in no time, but everyone who’s doing it can attest that planking does work — from celebrities, athletes, fitness enthusiasts to those strapping bodybuilders!
It’s true that you cannot change your body overnight. It takes a lot of hard work, commitment and discipline to achieve a physique that can make traffic stop. But this does not mean you have to spend countless of hours in the gym on a daily basis to turn your dream figure into a reality. Doing the right exercises matters a lot.
When it comes to flattening your belly area, nothing can be simpler and more effective than doing the plank. So how simple is this proven effective way to tone the abdominal muscles? Here’s how it’s done:
- Start by assuming the same position that you do when you’re about to perform push ups.
- Bend your elbows and allow your forearms to support your bodyweight.
- You may choose to place your palms flat on the floor, or form a fist facing one another.
- Make sure that you are forming a straight line, from your upper back to your ankles.
- Suck your stomach in and tighten those belly muscles.
That’s how plain and simple it is to do a plank! This position needs to be maintained for about 60 seconds or even longer if you can. Do take note that there are many different plank varieties, and the instructions above just gave you an idea on how to do the most basic one. Despite of being basic, it’s something that can work impressively!
A 30-day planking challenge involves doing the plank on a daily basis for an entire month. Other than doing it alone, it’s also a good idea to have it incorporated into your daily exercise routine. Especially if you are intending to change your overall physique, planking is best done together with brisk walking, jogging, bicycling, swimming, dancing or playing basketball.
In order to get started, perform the plank on day 1. Especially if you have not planked yet and most especially if you are not used to exercising on a daily basis, it’s perfectly fine if you cannot maintain the planking position for an entire minute. Since it is your first day, give yourself some slack and do it for just 30 seconds. What you need to do is make sure that you are planking for the same amount of time for the next 2 days days. On days 3, 4, 5 and 6 hold the position for 40 seconds.
Take a rest on day 7. However, don’t take this rest day as an excuse to stay in front on the TV and pig out all day long. Make sure that you opt for healthy foods and stay active such as by cleaning the house, walking the dog, buying some groceries or washing your car.
The following week, try to do 90-second planks. Take another rest after planking once a day for 6 days. Give yourself more challenge by attempting to stay in a planking position for 100 seconds the next week. After taking a rest for a day, see if you can do 150-second planks throughout your last week.