HomeHoroscopeDiscover 28 day plank exercises to tone and lose belly

Discover 28 day plank exercises to tone and lose belly

Our metabolism, our genetic predispositions and hormones make us store fat in some places and not in others. When the fat is stored in the belly, it leaves curlers, or even a float that is happy to show off with pride, even under our clothes. Discover this 28-day plank challenge to gain belly and tone.

Why do we store belly fat?

There are several factors that explain the location of belly fat

Heritage: Sometimes our genes do us no favors. If you see your parents or family members with bulges or a belly float, you may not be spared.

Unbalanced diet: A diet high in saturated fats and fast sugars leads to blood sugar spikes. Insulin is then released to absorb this excess and maintain a normal level of this sugar. But insulin turns this excess sugar into stored fat. Therefore, to avoid fat gain, it is necessary to favor foods with a low glycemic index (GI). The GI is an indicator that gives an idea of ​​the ability of a food to increase blood glucose, that is, the blood sugar level.

Stress: The periods of stress that we may experience lead to the secretion of cortisol, which is a hormone that promotes the storage of fat in the abdomen.

Lack of physical activity: A sedentary lifestyle promotes weight gain as our body does not burn the excess calories it receives, and when we consume more calories than our body needs, we gain weight, weight for sure. Practicing sports regularly allows us, in the long term, to increase our basic metabolism, that is, our body is able to consume more calories at rest.

It is true that it is difficult to locate fat loss, because when we lose weight, we usually lose weight in all areas of our body, not just the desired area. However, it is possible to opt for targeted exercises to better work the belly and tone it, such as the plank exercise.

The plank, a sheathing exercise

To do this exercise, lie on your stomach and lean on your elbows. Place your hands on the floor, keeping them in line with your elbows. Your pelvis should be slightly elevated to keep it in line with your shoulders. Raise your knees and keep only your toes on the floor. Contract your butt and stomach muscles and keep your back straight. To do this, direct your gaze downward to keep your spine straight. Be careful not to lift your butt too much. They should be in line with your back so your body looks like a plank.

The 28 day challenge

If you’re a beginner, you’re going to struggle to stay in this plank position for a long time, so the beginner planner will have you start slowly so you can hold on for 240 seconds without giving up until the end of the final day.

Day 1-2: 20 seconds

Day 3-4: 30 seconds

Day 5: 40 seconds

6th: Rest

Day 7-8: 45 seconds

Day 9-10-11: 60 seconds

Day 12: 90 seconds

Day 13: Rest

Day 14-15: 90 seconds

Day 16-17: 120 seconds

Day 18: 150 seconds

19th day: Rest

Day 20-21: 150 seconds

Day 22-23: 180 seconds

Day 24: 210 seconds

Day 25: Rest

Day 26: 210 seconds

Day 27: 240 seconds

Day 28: Do this exercise until you get tired

You will see that after the 28th day, you will lose more fat and your belly will be firmer.

The benefits of plank exercise

The plank is known for its ability to strengthen the abs, and this by requesting different muscles of the abdominal group, such as the transverse abdominis muscle, responsible for the flat belly, the obliques or the rectus muscle, but it also has other benefits for the body. In fact, this exercise allows you to:

Increase basic metabolism: The plank is certainly a static exercise, but it requires a lot of energy and therefore burns more calories than other abdominal exercises. Practicing this exercise daily will therefore increase basic metabolism.

Improve posture and balance: When the abdominal muscles are strengthened, they allow us to maintain balance but also easily maintain an upright posture.

Evacuate stress: The plank allows you to stretch the muscles and, therefore, evacuate the stress and tensions of the body, due to the fact of sitting all day.

In addition to your sports activity, it is also important adopt a balanced and healthy diet to prevent this abdominal fat gain strength and turn into visceral fat , that is, fat located between muscles and organs. This can also lead to cardiovascular disease, as the study published by Lipids in Health and Disease shows.

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