Hot Challenge. How to lose weight quickly with the plank

Waist is one of the most problematic places for a girl. Each gained kilogram first of all affects this part of the body. Fortunately, it can be effectively worked out with a simple exercise – the plank.

Fitness and lifestyle blogger Chloe Ting has been coming up with interesting sporting challenges for years. With the help of her exercise complexes dozens of girls have already achieved quick results. This time we turned to the hot planka-collage – an intensive interval training, which takes no more than ten minutes a day. It will strengthen the muscles of the arms, back, buttocks and abs, as well as help you get rid of pesky centimeters in the waist. To achieve results, you need to exercise for four weeks.

How to take part in the Planka Challenge?

Its main goal is to make you stronger and pump your bark and arm muscles well. If you decide to challenge yourself for the coming month, follow two simple rules that will make your workouts effective.

Perform a set of exercises on a regular basis

Four to six times a week will be enough, depending on your schedule. You can do these exercises in addition to your regular workouts. But, in general, they work well as a standalone program as well. In that case, don’t forget to do a warm-up.

Download a timer for your workouts

There are various phone apps and online timer sites for computers. This is to balance workload and rest based on what week of the challenge you are on.

Don’t get frustrated if you feel tired at first. This means that you will progress each day.

4. Plank with toe touching the floor

Starting position: plank on your elbows.

Bending your left leg at the knee, try to touch the floor on the right side with your toe through the other leg. After that, perform the movement with the right leg. By the way, if at first you can not reach the floor, do not worry – it is normal. In time, you will start to succeed.

5. Spiderman plank

Starting position: plank on straight arms.

Pull one knee as close as possible to your elbow on the side. Return to the starting position and perform the movement with the other leg. During this exercise, try not to tilt your body and do not touch the floor with your foot.

6. Plank with a backward leg

Starting position: plank on your elbows.

Slowly take one leg back and bring it back down at the same smooth pace. Repeat the movement with the other leg.

We are already in the middle of the workout! It’s time to remind yourself that you can do it. The main thing is not to give up.

9. Plank with circular movements of the body

Starting position: plank with straight arms.

Tense your abs and perform circular movements of the body clockwise five times, and then the same amount counterclockwise. Do not “draw” small circles: it is better to do the exercise slowly, but qualitatively. Do not forget to help yourself with your arms and legs.

10. Plank with a variation and steps sideways

Starting position: plank on your elbows.

In a jump, spread your legs apart. Also in a jump return to the starting position. Watch the buttocks, they should not fall. To diversify the exercise, after a few different jumps perform alternate side walks with one leg or the other, and then return to the previous pace.

11. Transitions from the upper plank to the lower plank

Starting position: plank on elbows.

From the plank on elbows slowly, using each arm in turn, move to the plank on straight arms. Then return to the starting position in the same way.

12. Bird-dog plank

Starting position: plank on straight arms.

Gently stretch your left arm forward, and take your right leg back. Slowly return to the starting position and repeat the movement with the other arm and leg. This exercise requires intense work of the cortical muscles.

It seems that you have completed the workout completely! By the way, you can watch detailed video instructions for all the exercises on Chloe Ting’s Youtube channel.