‘3 week plan’ – the most perfect plan to lose belly fat without spending a dime

Plank is an exercise that is honored by most bodybuilders around the world as the most important and most effective movement to burn belly fat, quickly helping you to have the ideal slim waistline. Plank appears in almost all Gym and Yoga exercises or freestyle exercises at home.

The perfect 21-day Plank plan to burn belly fat

By keeping your body straight in a plank position, you strengthen your abs, which are the muscles that connect the lower and upper body. Plank exercises also help tone the abs, legs, arms, hips and improve posture and body balance.

If you’re new to plank, it’s important to start this exercise with short intervals and longer rest periods. The most important thing is that you must maintain this practice daily to ensure the best results.

Professional trainers prepared a workout over a period of 21 days (3 weeks). Each week has detailed suggestions with plank exercises. Join to improve your body and health yours right now.

The execution plan is simple: do a plank every week, increasing the time and alternating with other exercises. If it’s too hard at first, make sure you rest a bit and don’t overdo it. Remember, do this exercise step by step every day to make progress.

Plan for Week 1: Start at 20 seconds and increase to 60 seconds.

Plan for Week 2: Gradually increase the time from 60 seconds to 90 seconds.

Plan for Week 3: Gradually increase the time from 90 seconds to 120 seconds.

Week 1

Start your first days with the forearm plank. Place your forearms on the yoga mat and align your elbows directly under your shoulders. Your arms should be parallel to your body at shoulder-width apart. You can interlock your hands for more comfort.

Fix your neck and spine straight by looking at a point on the floor about 30cm in front of your hand. Pay attention so that the head is straight with the back, hold the position for 20 seconds.

Once you’re more comfortable with a forearm plank, it’s time to replace it with a one-legged plank. By lifting one leg (only as long as you feel comfortable), you increase the load on your body, switching legs. By the end of the first week, gradually increase your plank time to 30 seconds.

Important: Don’t overdo it and rest as needed by lowering your knees to the floor for a few seconds.

Week 2

Start your second week with a standard plank. Place your hands directly under your shoulders, touch your toes to the floor, and squeeze your glutes to stabilize your body. Adjust the neck and spine so that the head is in line with the back. Hold the pose for 10 seconds.

Then bend your right elbow and place it on the floor. Do the same with the left elbow. Then return to the starting position by folding each arm (see illustration).

This week, gradually increase the standard plank time from 60 seconds to 90 seconds.

Week 3

During week 3, alternate the forearm plank with the dolphin plank. This exercise is inspired by yoga; it strengthens and tones the entire biceps, abs and shoulders. Start with a forearm plank and raise your hips toward the ceiling in an “Inverted V” position and return to the forearm position. Repeat this movement 15 times.

As for the forearm plank, start with 90 seconds and gradually increase the time to 120 seconds on the 21st. The results of 21 days of plank training have been successfully applied by millions of people, hope you will be the next. own slim body, tight waist.

Have you ever practiced plank? What is your favorite plank exercise? Are you ready to take on this 21-day challenge? Please share your thoughts with us in the comments section.

*Artwork: Coaching Alena Sofronova for BrightSide.me