Tighten Your Belly in 21 Days With the Plank Challenge


Everyone who expects exercise will get results from the effort they provide. These can be reflected in accelerated metabolism, improved balance, reduced stress, reduced risk of injury, toned tummy, and increased flexibility. Most people start to look at it with confidence, showing motivation when going to the gym and lifting weights, but in many situations, it lasts until their situation improves a little. Also, because of too much busyness, people are not able to go to the gym every day.

But there is a simple and very effective exercise, which offers incredible benefits, just as much as a complete exercise plan. Best of all, exercise can be performed anywhere, anytime, and as the performer likes. Once you find the positions that can burn fat, you can do them for about 10 minutes each day.

7 Reasons to Start Doing Planks Every Day

  1. Improve Body Posture

The lifestyle in which people live today is quite unfit for body postures. But all this can be improved with daily exercise, which contributes to creating a stable and even posture. The position of the shoulders, chest, neck, and back depends to a large extent on the condition of the abdominal muscles.

  1. Enhance Performance and Core Definition

The plank exercises are important for strengthening muscles and building people’s bodies in the following ways:

  • Abdominal Muscles – This exercise has the effect of increasing the capacity for twisting the waist and flexing the sides.
  • Glutes – The results are toned and strong buttocks.
  • Abdominal rectus – improves jumping and defines the abdomen.
  • Transverse Belly – Improves the ability to lift weights.
  1. Boosts our Metabolism

If people exercise regularly, their metabolism is maintained at a higher level throughout the day, so they will burn more energy.

  1. Improve Overall Balance

Side plank exercise predominantly improves body balance abilities, as well as all general abilities that are specific to all types of exercises.

  1. Increased Flexibility

When the plank exercise is done properly, care must be taken to keep the shoulders, shoulder blades, arches, wrists, lower legs, and collarbones extended. The side plank exercise is perfect for supporting weight loss.

  1. Mental Benefits

Plank exercise can contribute to nerve strengthening and affect muscle stretching, which relieves stress and tension. This exercise is very helpful in the case of depression or anxiety as it affects brain relaxation.

  1. Lowers the risk of Spine and Back Injury

The plank exercises are important for strengthening the muscles without much pressure on the hips and spine. This exercise is of great benefit for strengthening the back and also relieves cramps and pain.

How to Perform the Plank?

Here are some mistakes that diminish the benefits of the exercise, so make sure to avoid them as much as possible!


–           Allow your hips, head, and shoulders to the drop down.

–           Hold your breath.

–           Hold the position longer if the position is not right, so it is much wiser to perform it correctly even for a shorter period than to be in an incorrect position for a longer period.

–           Placing your hands too close, because that position will cause instability in the internal rotation and shoulder joints.

Even that is one of the simplest exercises, it is the most effective one in providing support to the body weight and strengthening muscles as well.

It is important to know the level from which to start and build it to the top. The fast results will be noticeable and they will be a strong motivation to continue working it.


21 Day Plank Exercise Challenge

Days 1 – 2: One set of planks that lasts half a minute.

Days 3 – 7: Do two sets for half a minute planks. One set in the morning and one set before going to sleep. If half a minute is too easy for, boost it up to 60-second planks.

Days 8 – 10: At least 2 sets of minute planks every day. During that period people can get sloppy, focusing on the position, trying to maintain the correct position.

Days 11 – 15: Try some variations of the plank exercise.

Begin on the forearms supporting, then balance with your hands, continue with one hand, alternate with the other one, then try by lowering the back. Perform it until 60 seconds have passed.

Days 16 – 18: Pushing yourself to the limit, aim to achieve as much as possible. A reasonable time is 90 to 120 seconds, and do more if you can. Be sure to not run out of focus on the right position and the form of the body.

Days 19 – 21: Do many variations, by changing them. The best time to do is one set in the morning and one in the evening. Beating your own records of doing the exercise should be your attitude.

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