The “Secret” Way to Get a Flat Belly in Just 30 Days

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The social network is witnessing a series of viral challenges ranging from simple to complex. One of the most notable challenges is the so-called #plankchallenge It attracts TikTok and Instagram users of all ages, encouraging them to try their Force and resistance Through a exercise The one in front of me Looks simple To do, but it will actually have you counting the seconds until it’s over: Iron.

Practitioners and experts in the “fitness” world explain that planking is an exercise that involves: Keep A Similar locations to that push-upbut there is no exercise, which not only tests muscle endurance but also helps to strengthen several key muscle groups.

“Planking is a very important exercise,” says physical therapist and kinesiologist Javier Furman. Isometric exerciseThat is, it does not provide the biomechanical joint flexibility that traditional abdominal exercises provide, which are dynamic and can harm the lumbar spine, waist, and pelvis. In contrast, the plank is a fixed exercise where we always maintain the same position.”

As for the challenge, Created go through Italian Influencers Fitness Linda Moseley and Renata Zanci To launch the challenge, they posted the following on their Instagram account: “In 30 days we will attempt a challenge: the plank challenge. You haven’t trained? Neither have we. We will start with 20 seconds a day and gradually work our way up to… 5 minutes.”

The plank challenge itself is a 30-Day Plan Among them are like The goal is to strengthen he Core/Core Ideally, you’ll gradually increase the amount of time you hold the plank each day of the challenge. That way, expect to be able to hold the plank for about 2 minutes by day 12 of the program, and be able to hold the position for 5 minutes at a time by the end of the 30 days.

As it gained popularity online, various TikTok accounts dedicated to workouts have put the challenge to the test, even in some cases making it more difficult by involving moves like push-ups and jumping jacks on the floor.

While exercise influencers add varying degrees of difficulty to the challenge, including mobilizing other parts of the body, essentially all of the power comes from the abdominal core; according to Harvard Medical School, it’s the most important part for generating resistance and tolerance for other types of physical exercises.

“it is exercise Very Easy to do There are few side effects or contraindications. It is difficult to injure yourself with the plank, and it is recommended to patients because it has many benefits, Furman said. However, it should be noted that people who often have inflammation or pain in the hands, elbows, shoulders, and hips may experience discomfort when performing the exercise, so it may be helpful to be careful about the support points on the floor.

Photo: Commons.

It can be performed on the forearms or with the arms extended into a “high plank” and is designed to primarily work the core, but can also activate the glutes, back, quads, shoulders, biceps, and triceps.

Furman noted that exercise is done Landing about Hands and knees and Elbow bent 90° Step back with your feet under your shoulders.

Photo: Screenshot.

For greater stability, it’s recommended to keep your feet the same distance from your hips and move them closer for a greater challenge.

Next, you must stay straight from your heels to the top of your head, looking toward the ground and slightly in front of your face. Once the plank position is solidified, the abdominals, quadriceps, and gluteal muscles should be tightened and held for the required time.

“It has benefits in many areas of the body, from muscles, joints and even metabolism; but the main function it performs is strengthening the core, which results in strengthening all muscle chains in the body,” says Furman. Likewise, professionals add the following as additional income.

• use Multiple muscle groups immediately
• It can be static or dynamic motion
• No external equipment or gym required
• Can be completed at different difficulty levels
• Less stress on the neck than sit-ups

To be precise, a small study published in the Journal of Strength and Conditioning Research in 2013 with 20 participants found that abdominal exercises that involved the distal trunk muscles, such as planks, were more effective at activating and strengthening the abdominal muscles than other exercises that didn’t require said muscles.

In turn, scholars also pointed out that planks help improve endurance, balance and maintain mobility better than sit-ups.

On the other hand, a 2017 study titled “Effectiveness of Central Stabilization Exercises and Conventional Exercise Therapy for the Treatment of Chronic Nonspecific Low Back Pain” looked at 120 patients with chronic nonspecific low back pain and found that central stabilization exercises were more effective than other physical therapy exercises in relieving low back pain over a six-week period. However, the paper detailed that larger studies are still needed to determine the relationship between a strong core and low back pain.

A review of studies published in the Journal of Sports Physical Therapy highlights Benefits of Iron Improved posture and balance. In conclusion, regularly incorporating plank exercises into a training program can help promote proper body alignment, which is essential for preventing musculoskeletal injuries and improving physical performance in a variety of sports activities.

The Cleveland Clinic Hospital, a renowned academic medical center in the United States, warns that people who practice this exercise should not experience any back or shoulder pain. If you experience such symptoms, it is recommended that you consult a health professional to ensure that this discomfort is not a warning sign.

An example of the power of planking is Erika Rischko, an 82-year-old woman from Langenfeld, Germany, who only started her fitness journey at the age of 55. Then, once he “got the hang of it” through training, he took things to another level until, at the age of 76, he began sharing tips and personal feats of planking – one of his favorite exercises – to his more than 60,000 followers on Instagram.

“I like to mix it up, but functional training is definitely my favorite form of exercise because it covers everything: strength of the muscles and ligaments, flexibility, mobility, and cardio. Sometimes I feel sore or a little tired, but I really feel great after each workout. “I’m not too focused on times, but I do know that I broke my own record in 2020 with an 8:40 plank,” Rishko revealed to Good Morning America.