After the very effective "30 days challenge squat", Which you surely did, OnlyBelleza offers its community the"30 days challenge plank", Which is becoming popular on social networks. The goal of this challenge? Take up the challenge all together and motivate each other for 30 days to have one flat and toned stomach and reshape your silhouette.
Plank: position and correct execution
It is the ideal exercise for strengthen your lap belt and get rid of your love handles. "Plank" in English means table.
To perform this position correctly, get on your knees with your elbows on the ground, bring your legs straight back resting your feet on your big toes and raise your pelvis, taking care to maintain back straight and parallel to the floor.
Bring the belly in and contracted glutei. Very important: never let your belly pop out! Keep the cervicals in a neutral position that is, in the prolongation of the body. Is very important do not arch your back nor lift the buttocks too much otherwise the exercise becomes ineffective.
In isometric exercises, breathing is essential focus on your breath per oxygenate the muscles well e improve your resistance to exertion.
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The muscles involved
- buttocks
- back muscles
- legs
- transverse
- internal and external obliques
- shoulders
- chest.
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Plank challenge: how does it work?
The program is perfect for redesign your glutes, tone back and arms e reshape the belly. It is a complete exercise that makes the whole body work.
The challenge is to perform for 30 days the exercise of the table respecting the times of the table with 4 days of rest distributed throughout the month. If you follow the workout, you should be able to hold the plank position for at the end of the program 300 seconds, that is 5 minutes! Does that seem like a lot to you?
Don't be discouraged, the goal of this method is to tone up, so if you practice it scrupulously every day your body will gradually be more toned and more resistant and you will struggle less and less. The first day, while holding the position, try to become aware of all the muscles and pay attention to always keep your stomach in as you exhale.
Challenge plank: benefits
This program has created a buzz on the Internet and an incredible traffic on all social networks (#plankchallenge) because it is very effective.
This challenge is ideal for men and women who don't have time to go to the gym and can't see theirs anymore flabby belly.
Worried about getting bored doing the same exercise every day? Download our playlist to give you the charge! It is a very easy program, which only needs rigor and will for just 5 minutes a day… What do you say, is it worth starting this challenge all together?
Remember that to do the planck like other exercises at home, it is a good idea to always wear sportswear; especially good ones sneakers to ensure good adhesion to the floor.
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Contraindications: for whom the 30 days challenge plank is not recommended
There are no major contraindications to isometric exercise and therefore to try this challenge. If you haven't exercised for a long time, The advice is to consult with your doctor to evaluate your clinical picture with him. This protects you from risks to your health.
However, the challenge plank is not recommended if:
- you're pregnant
- if you have high blood pressure or heart problems because if you hold your breath in an isometric exercise, the pressure can go up
- if you have spinal or cervical problems.
Tips for staying motivated and not giving up
If at first, you find it difficult to hold the position for 20 seconds, don't be discouraged by the idea of being able to hold the plank for 5 minutes!
Motivation and consistency are 2 rules for achieving success.
You will see that your body will gradually acquire greater strength and endurance.
Here are some tips for not giving up:
- heating: Before any physical activity, it is important to warm up. Spend at least 10 minutes warming up to prepare your body for the effort
- timing: choose the time of day where you are relaxed and have at least half an hour in front of you
- stretching: Once your program is finished, do stretching exercises to reduce muscle soreness and not compromise the daily challenge.
- Vary the exercise : there are variants of the classic plank, such as the side plank. Try alternating between the various types of planks in your routine.
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30 days plank, yes but after?
After finishing the 30 day plank challenge, you have two options:
- continue with 5 minutes of plank every other day
- insert the plank in your daily workout but add variations. Alternate the various types of planks in your routine.
Here are some variations of plank in isometry
1 - Plank with outstretched arms
Variant to strengthen the deltoids and triceps more.
2 – Plank laterale
Departure on the ground on the right side, legs straight. Lean on your right forearm, with your elbow in the same line as your shoulder. Contracting your abs and buttocks, take your hip off the ground keeping your legs and back well aligned. Maintain the position.
3 - Plank with raised leg
During the isometry, lift one foot at a time with the straight leg 10 times, it is a great exercise to activate the buttock and abdomen.
4 - Plank with arm elevation
Or lift one arm at a time by extending it forward 10 times. You will use the paravertebral muscles (muscles that wrap the spine) and the abdomen will stabilize the position.
5 - Plank with lifting of the arms and leg
Even more difficult: Try to lift your right arm and left foot at the same time and then your left arm and right foot 10 times. It will be difficult to keep the position of equilibrium and it will be even more challenging for the abdominal muscles which will have to be well active to keep you balanced on two supports.
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