SPEND 60 SECONDS A DAY DOING THIS EXERCISE, 1 MONTH YOUR STOMACH WILL BECOME FLAT

SPEND 60 SECONDS A DAY DOING THIS EXERCISE, 1 MONTH YOUR STOMACH WILL BECOME FLAT

B.S.E | 7:07:00 PM

THIS EXERCISE IS BETTER THAN 1000 ABS: SPEND 60 SECONDS A DAY DOING THIS EXERCISE AND IN ONLY A MONTH YOUR STOMACH IS GOING TO BECOME FLAT

If you want a flat stomach and no belly fat, you know that this challenge is declared like mission impossible. You need to clear that from your head and put this: There is an exercise that will make you lose the belly fat and all fat. It is very simple on a first side but it is very effective.

This exercise will undoubtedly make your abdomen tight and flat, it will also improve your body posture, and it will also soothe your pain in the back.

In addition you will see the properly pose of your body due the exercise in order to be the most effective.

You need to put your hands on the ground, by keeping the shoulders and neck straight. The focus is on abdominal zone but you will have pressure on your legs too.

In order to keep up, put the pressure on the toes.

You need to make a contract with the muscles of the buttock. Make sure you raise up and the body needs to be flat, not like a bread, or even worse like a triangle.

You need to regulate the breathing. Imagine this exercise like you have a glass on your back so you mustn’t spill it out.

The thing that shall stay are your knees and hands, you need to have a flat back and the shoulders should be a bit wider than shoulder-width apart.

Focus on a spot on the floor beyond your hands, in order to keep the spine, head and neck straight.Apply the pressure on the toes, and place the right leg on the floor. The same thing you need to repeat with the other leg.

Repeat the plank 3 times in a row, on a daily basis, and in a month, you will be astonished by the effects!
You can see the right position on the video below. or visit this article How To Do A Plank Perfectly

source : Health Herbs 365

Try This 28 Day Planking Challenge

Try This 28 Day Planking Challenge

B.S.E | 2:31:00 PM

What if you could totally transform your body in just four minutes? You probably think that it sounds too good to be true. However, with the 28-day Plank Challenge featured in Women Daily Magazine, you will see results by slowly training your body for endurance and strength. While it’s not exactly a quick fix, it is a slow progression toward amazing results.
Want to learn more about this challenge and what it does for your body? Read on to see what you can do for your body in just under a month.

The Challenge

The Plank Challenge must be completed in four weeks. At first, you simply start out in the plank position for 20 seconds. Easy, right? Slowly, you build up your stamina until you are planking for four minutes during the final days. Follow this plan:

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 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – Rest
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 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 – Until failure

How to Properly Plank

The key to getting great results comes down to perfecting the proper planking position. According to an article from Physical Living, this is how to do it: 1. Make sure that your arms are positioned correctly. Elbows should be directly under the shoulders to ensure proper weight distribution.

2. The spine should remain straight. Avoid rounding out your spine and putting unnecessary pressure on your neck and back.
3. Make sure to tighten your core so that it benefits from the exercise.
4. Keep your legs slightly spread. Pay attention to how your hips feel during the exercise. There should be no added pressure to the hip area. Adjust the distance between your feet as needed.
5. Your breathing should be slow and deliberate so that your core is fully engaged and your body is relaxed.

Why Planking?

You may be wondering why the Planking Challenge makes for such a good workout plan. After all, the exercise seems a bit simplistic to be a full-body workout. However, it is just that. Here’s what planking does for your body:
  1. Tones your stomach. As described above, planking involves using your core to stabilize your body and carry out the physical demands to maintain the proper planking position. The abdominal muscles are engaged during this workout. Over time, those muscles tone and tighten to give you a great-looking stomach.
2. Promotes good posture. Because your abs play a huge role in your ability to maintain good posture, planking can also be good for your balance and stability. Over time, you’ll be able to stand up straight and achieve a broader range of movement.
3. Increases flexibility. According to an article published by Mercola.com, your flexibility will improve as you work your back and shoulder muscles in the plank position. The shoulder blades will actually stretch, which promotes a better range of motion.

Who knew such a simple challenge could achieve such great results? Check out the video below for a total breakdown of how to do a proper plank. Share today to challenge your friends.

Resources Women Daily Magazine, Physical Living, and Mercola

How To Do A Plank Perfectly

How To Do A Plank Perfectly

B.S.E | 8:06:00 PM

The Plank, is a simple but effective total-body exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core — the muscles that connect the upper and lower body — as well as the shoulders, arms, and glutes.

Planking is a balance and core conditioning exercise. In yoga, the plank is often done as part of the sun salutation sequence, or as part of a vinyasa in a yoga flow sequence. You can also perform the plank as a stand-alone exercise. There are two major types of planks, the full plank, where you balance on both arms, and the side plank, where you balance on one arm.

Also Read This: - 4 Easy Execises For Busy People
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Forearm Plank

• Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
• Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
• Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
• Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
• Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
• Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Side Plank

This variation better engages the obliques, or the side muscles of the core, than a standard plank. Lie on one side with the legs stacked on top of one another then prop the body up on the hand or elbow with feet stacked. Modify the position by raising the opposing arm or leg (or both!) in the air to make the plank more difficult, or make the move easier by crossing the upper leg in front of the body for additional support.