This 1 exercise will burn belly fat and slim waist in 5 minutes than 100 abs crunches

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This one exercise will burn belly fat and slim waist in 5 minutes than 100 abs crunches. Take on the 30 day plank challenge for a toned stomach and abs. Get fit now!

Fat accumulates quickly in the abdominal area and around the waist. So there is no better way to reduce this area than to do a plank, which is a good exercise to strengthen the abdomen in a safe way.

This exercise is extremely useful for getting a flat stomach and strong abdominal muscles, and for relieving back pain because strong abdominal muscles can hold the spine together better.

So you don’t need to work out for hours to stay in shape, just a few minutes a day and your body will start to show results. Here’s a 30 Day Plank Challenge plan designed to gradually increase your core strength:

A 30 day plank challenge to get a flat stomach in a short time.

How to Perform a Proper Plank

30 day plank challenge

  1. Start in a forearm plank position: elbows directly under your shoulders, forearms parallel, and hands flat or clasped.
  2. Extend your legs straight behind you, balancing on your toes.
  3. Engage your core by pulling your belly button toward your spine.
  4. Keep your body in a straight line from head to heels—no sagging hips or raised buttocks.
  5. Look down at the floor to keep your neck neutral.
  6. Breathe steadily throughout the hold.

Incorporate Variations

Once you’ve mastered the standard forearm plank, try these variations to target different areas of your core:

Lateral Plank

30 day plank challenge

This type of exercise is perfect for building strong side muscles. You should place only one forearm on the floor and rest your body completely on your side. Only one foot supports the weight of your lower body. In this position, all you need to do is lower your hips until they almost touch the floor, then come up and repeat the motion. You should hold for about 15 seconds. After about 15 repetitions, switch sides and repeat.

Rotary plank

30 day plank challenge

As with the basic plank, lie face down on the floor. Then lift your body, keeping the weight on your forearms and the metatarsals of your feet. In this position, you should begin to rotate your waist from side to side. Your hips should be close to, but not touching the floor. Do this for 15 seconds to start and increase the time each day.

30 Day Plank Challenge to define abs

30-day-plank-challenge

For both men and women, the plank is one of the best toning exercises. It burns belly fat and also burns fat in the shoulders, arms and legs. During the 30 Day Plank Challenge, you will hold a plank for a specific number of seconds. The number of seconds will increase each day.

Step 2: Follow the 30-Day Plan

Here’s a structured schedule to guide you through the challenge:

Day 1
20 seconds
Focus on form. If you feel pain in your lower back, adjust your posture.
Day 2
20 seconds
Repeat the same duration to allow your body to adapt.
Day 3
30 seconds
Increase time slightly.
Day 4
30 seconds
Maintain consistency.
Day 5
40 seconds
Push yourself a bit further.
Day 6
Rest
Give your muscles time to recover.
Day 7
45 seconds
Build endurance.
Day 8
45 seconds
Stay steady.
Day 9
60 seconds
One-minute milestone!
Day 10
60 seconds
Celebrate your progress.
Day 11
75 seconds
Add 15 seconds for a challenge.
Day 12
75 seconds
Keep pushing through fatigue.
Day 13
90 seconds
Two-minute mark approaching!
Day 14
Rest
Recovery day.
Day 15
90 seconds
Halfway there!
Day 16
105 seconds
Increase intensity.
Day 17
105 seconds
Stay strong.
Day 18
120 seconds
Two-minute milestone achieved!
Day 19
120 seconds
Maintain focus.
Day 20
Rest
Take a break to avoid burnout.
Day 21
135 seconds
Three minutes is within reach.
Day 22
135 seconds
Push past discomfort.
Day 23
150 seconds
Almost there!
Day 24
150 seconds
Stay consistent.
Day 25
Rest
Let your muscles recover before the final push.
Day 26
165 seconds
Final stretch of the challenge.
Day 27
165 seconds
Keep going—you’re almost done!
Day 28
180 seconds
Three-minute plank achieved!
Day 29
180 seconds
Celebrate your hard work.
Day 30
Hold as long as possible
Test your limits and finish strong!

1. It Strengthens Your Core

The core is more than just your six-pack muscles (rectus abdominis). It includes your transverse abdominis (the deep stabilizing muscle), obliques (side muscles), lower back, and pelvic floor. A strong core supports nearly every movement you make, from bending over to pick something up to maintaining balance during physical activities. Planks engage all these muscles simultaneously, making them an efficient full-core workout.

2. It Improves Posture

Poor posture often stems from weak core muscles that fail to support your spine properly. By strengthening your core with planks, you’ll naturally sit and stand taller, reducing strain on your neck, shoulders, and back.

3. It Reduces Risk of Injury

A stable core protects your spine and joints during dynamic movements, such as lifting weights or playing sports. This makes planking especially beneficial for athletes and anyone looking to stay injury-free.

4. It Burns Calories and Builds Endurance

While planking isn’t a high-intensity cardio exercise, holding a static position for extended periods activates multiple muscle groups, increasing calorie burn. Over time, this contributes to fat loss and improved endurance.

5. It’s Beginner-Friendly Yet Scalable

Unlike complex exercises like burpees or pull-ups, planks require no equipment and minimal space. They’re accessible to beginners while still challenging advanced fitness enthusiasts through variations like side planks, weighted planks, or dynamic movements.

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