Last Updated on January 29, 2022 by Femniqe
Bodyweight exercises, we just love them!
No equipment or special type of machinery needed, just your body and good ole gravity.
Bodyweight workouts are getting a lot of popularity in 2017 because it’s very simple and practical for getting in shape and achieving your ideal body.
Today we’re going to talk about one of the most active fat burning workouts, and that is plank.
Plank is a form of bodyweight workout that will never fade away, because it’s so powerful and requires a small amount of time on your part. Plank helps you to achieve substantial results in a very short span of time.
Most times the simplest exercise move results in the greatest gains for your fitness demands and plank falls into that category.
Plank is good for sculpting your core, but not only that, it works your butt and hamstrings as well.
This 30 day plank challenge is perfect for those of you who want to get a smaller waist and sexy flat tummy.
So before we go into the details of this 30 day workout plan, let’s talk about one of the most important things, and that is how to do planks correctly.
How to perform plank the right way
- Get on all fours and hold your elbows directly under your shoulders. Make sure your wrist is inline with your elbows.
- Now push your upper back and hold your chin close to your neck like you’re holding an egg between your chin and your throat.
- Make sure to sure to contract your abs like you’re expecting a punch on your stomach.
- Also squeeze your glutes and thigh muscles simultaneously while you continue breathing normally.
- Hold the position for the required amount of seconds.
The 30 Day Plank Challenge For Beginners
The Benefits Of Doing Planks
It’s a stomach sculptor
If your goal is to have the sexiest abs and waistline then doing planks is a must.
It engages multiple muscle groups at the same time for that short period of time when you hold the position.
When you prank properly you can help to build those deep core muscles which lay the groundwork for your feminine six-pack look.
What happens is that as your ab muscles become stronger your midsection will become tightened.
Now bear in mind that for you to get a super flat stomach you’ll have to shed the excess belly fat.
So including cardio is a great idea to help lower your total body fat.
It helps to reduce back pain
If you suffer from back pain then you need to give the planks a try. But make sure to consult with your doctor first before taking on this 30 day plank challenge, just to be sure.
When you do planks they straighten your back muscles, especially the upper back.
This is one of the best workouts that the American Council on Exercise (ACE) actually recommends for reducing back pain.
Your flexibility will improve
So while you’re building the strength, planks will also increase your overall flexibility.
The muscles around your collarbone, shoulders and shoulder blades will expand and gradually stretch.
Even your harmstrings, feet and toes will benefit in terms of flexibility.
Your mood will improve
Yes, every exercise has the potential to give your mood a boost and planks are no exception.
But planks are slightly unique because they help to stretch and ultimately relax the muscle groups that are normally stiff from prolonged sitting.
Therefore, the tension that is released when you do planks will not only help lift your mood but also your spirit.
Your posture and balance will significantly improve
Now for you to do planks correctly you have to engage your abs to stay upright. Doing so helps to strengthen and improve your balance over time.
And that’s why this 30 day plank challenge is a great option for those who want to improve this aspect of their body.
Remember that planks work all the muscles that is needed to maintain a good posture, for example, your back, shoulders, chest, arms and neck.
When you perfect the art of good posture your body will automatically tone the right muscles because to maintain a great post activates most of the muscles in your body.
It reduces the risk of back and spinal problems
One of the great things of doing plank is that it allows you to build muscles while making sure that you’re not putting too much stress on your hips and spine.
Doing planks regularly will not only reduce back pain but also strengthen the muscles needed to support your back and build muscles to protect your spinal cord.
It’s a metabolism booster
Doing this 30 day plank challenge will actually test your entire body because you’ll be doing them for most of the week that will send your calorie burn rate through the roof!
Of course, there will be rest days and you should adhere to them because your muscles will need to recuperate.
When it comes on to stomach workouts, plank is the most efficient way to burn more calories than other traditional abdominal workouts.
It’s very intense and will cause you to sweat a lot which is a good thing.
The muscles that you strengthen by doing planks on a day-to-day basis will make sure that your body burn more energy even when you’re sitting down.
This is a big benefit as most persons spend most of the day sitting.
Crunches is a very common abdominal exercise but it’s not very effective to build muscle and strength for your core, and that’s why it’s a better option to do planks.
Note: we’re not saying that crunches don’t work, it’s just that in terms of intensity and calorie burn planks are way more efficient.
They activate a lot more muscles
Planks don’t only work your core but your entire body as it requires your legs, arms and all of your abdominal muscles for it to be done properly.
This is why it’s one of the best and most efficient workouts there is.
Common plank mistakes to avoid
Good form is very critical when doing planks and overdoing it can lead to injury.
If you feel any lower back or neck pain when doing this workout it may be an indication of weakness in your upper or lower regions of the spine.
What happens is, if your core is too weak this pain will cause compression in the vertebrae disc which can lead to joint inflammation.
So if you have a back injury make sure to consult with your doctor first before doing any form of abdominal workouts.
Just make sure that you start off slow and work your way up until you can hold longer.
- Avoid allowing your hips, shoulders and head to drop. Keep them straight.
- Don’t place your hands too close to each other as it will cause instability.
- Don’t hold your breath, breathe normally.
- Avoid going over the required time. So if the time on the workout chart says 30 seconds, only do 30 seconds, no more for that particular day.
- If you have done a prolapse surgery or have pelvic pain conditions then consult with your doctor before doing planks.
- If you have given birth before and have had complications, make sure to consult with your doctor before doing planks.
This isn’t to scare you but to make sure that you get the best results.
This will work for anyone but you want to make sure that you’re on the safe side.
Give this challenge a try and you will be on your way to getting a sexy flat stomach for summer 2017.