HomeBeauty with HealthA 21-Day Plank Pose That’s Perfect for Beating Belly Fat

A 21-Day Plank Pose That’s Perfect for Beating Belly Fat

By stiffly holding your body in a plank pose you strengthen your core which are the muscles connecting the lower and upper body. Plank exercises also help to tone your abs, legs, arms, hips and improve your posture and body balance. If you are new at planking it’s important to start this exercise in short periods of time and take longer breaks after. The most important thing is to keep up the work every day to ensure the best result.

Bright Side has prepared a set for exercises for a period of 21 days (3 weeks). Each week has a detailed explanation with a plan of plank exercises. Join in and improve your body and health for the better!

The action plan is simple: to do a plank pose each week, increase the time and alternate it with other exercises. If it’s too hard at the beginning, make sure you get some rest and don’t overload your body. Remember, each day doing exercises step by step makes progress.

  • 1: Start from 20 seconds and increase to 60 seconds.
  • 2: Gradually increase the time from 60 seconds to 90 seconds.
  • 3: Gradually increase the time from90 seconds to 120 seconds.

Week 1

Start your first days with a forearm plank. Place your forearms on the yoga mat and align the elbows below the shoulders. Your arms should be parallel to the body at about shoulder-width distance. You might clasp your hands together for more comfort. Correct your neck and spine by looking at one spot on the floor somewhere about 30 centimeters before your hands. Pay attention so that your head is in line with your back. Hold the position for 20 seconds.

As you get more comfortable with the forearm plank, it’s time to alternate it with a single-leg plank. By lifting one leg up toward the sky , you will increase the load on your core. Alternate your legs. By the end of the first week gradually increase your plank time up to 30 seconds.

Read the complete article at brightside.me

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