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21 day plank workout to fight belly fat

By keeping your body rigid in the plank position, you will strengthen your core, that is, the muscles that connect your lower and upper body. This exercise also helps tone your abs, legs, arms and hips, as well as improve your posture and balance. If you’re new to the board, it’s important to start practicing it in short periods of time. The most important thing is to maintain the daily routine to ensure the best result.

O awesome.club prepared a 21-day (3-week) exercise program for you. Each week has the plank exercise plan and its detailed explanation. Don’t stand still and improve your body and your health!

The program is simple: do the plank every week, increase the time and alternate with other exercises. If at first you find it too difficult, take a break and don’t overload your body. Don’t forget: doing these exercises little by little allows for great progress.

Plan for Week 1: Start with 20 seconds and go up to the 60 seconds🇧🇷 Plan for week 2: gradually increase the time of 60 for 90 seconds🇧🇷 Plan for Week 3: Gradually increase the time to 90 for 120 seconds🇧🇷

week 1

Start the first days with a plank leaning on forearms🇧🇷 On a yoga mat, place your elbows just below your shoulders. Your arms should be parallel to your body, shoulder-width apart. You can interlace your fingers for more comfort. Correct the position of the neck and spine by looking at a point on the floor, at a distance of approximately 30 centimeters in front of your hands. Make sure your head is in line with your back. Hold this position for 20 seconds🇧🇷

As you feel more comfortable with the plank on your forearms, it’s time to alternate with a plank on one leg🇧🇷 Lifting your leg (only when you feel comfortable) will increase the load on your core. Switch legs. At the end of the first week, gradually increase the time with this board until you reach 30 seconds🇧🇷

Important: don’t overload your body, rest when you need to, lowering your knees to the floor for a few seconds.

week 2

Start your second week with standard board🇧🇷 Place your hands directly under your shoulders, fingers on the floor, and squeeze your glutes to stabilize your body. Correct neck and spine posture. Control so that the head is in line with the back. Hold this position for 10 seconds🇧🇷 Then bend your right elbow and place it on the floor. Do the same with your left elbow. Then return to the starting position, extending your arms separately.

During this week, little by little increase the time of board in 60 for 90 seconds🇧🇷

week 3

During the last week of the program, toggle the plank on the forearms with the dolphin board🇧🇷 This exercise is inspired by the practice of yoga: it fully strengthens, toning the core, abdomen and shoulders. Start by supporting your forearms and lift your hips pointing towards the ceiling in a “V” shape, then return to the forearm position. repeat 15 times🇧🇷

Referring only to plank on forearmsstart with 90 seconds and increase the time little by little, until you reach 120 seconds on the 21st.

Have you ever done plank exercises? What is your favorite? Are you willing to try this 21 day challenge? Share your opinion with us in the comments!

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