Abdominal plank – how to do to flat belly!

The abdominal plank is an exercise known for its great effectiveness in melting the fat deposits located in this area and toning and strengthening the muscles of the back, buttocks, arms and legs. When working in many areas, this exercise requires a lot of physical effort, so it is recommended to include them gradually. This challenge is a 28-day workout in which the degree of resistance is increased.

This plan only makes use of one posture: the plank, which you must perform correctly, that is, leaning on your forearms and fingers and with your back straight.

To make a good Abdominal Plank the following is recommended:

  • Since it is difficult to balance with the feet, do abdominal strength;
  • Keep your legs and buttocks together, straight and engaged;
  • Elbows and back should remain straight;
  • Contract your abs, it will be the center of your strength.

This is the amount of time you should hold the pose. Remember that you must work out daily for six months and that your stamina will increase.

Day 1: 20 seconds
Day 2: 20 seconds
Day 3: 30 seconds
Day 4: 30 seconds
Day 5: 40 seconds
Day 6: Rest
Day 7: 45 seconds
Day 8: 50 seconds
Day 9: 50 seconds
Day 10: 60 seconds
Day 11: 75 seconds
Day 12: 90 seconds
Day 13: Rest
Day 14: 90 seconds
Day 16: 120 seconds
Day 17: 120 seconds
Day 15: 100 seconds
Day 18: 150 seconds
Day 19: Rest
Day 20: 150 seconds
Day 21: 150 seconds
Day 22: 180 seconds
Day 23: 180 seconds
Day 24: 210 seconds
Day 25: Rest
Day 26: 210 seconds
Day 27: 240 seconds
Day 28: As much as you can handle, but this is longer than 240 seconds

Useful links: 

Don’t forget that the  Abdominal Plank is based on resistance, if the 20 seconds you started are too hard, don’t go forward until you tolerate that time.

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