With this daily 4 minutes exercise you’ll see results in less than a month


After pregnancy, weight gain or simply to regain a healthy weight and for aesthetic concerns, it is necessary to review your diet but also your physical activity. Indeed, indulging in exercises or a sport, all accompanied by a healthy and balanced diet, allows you to find a harmonious body.

However, depending on the part of our body that we want to improve, certain specific exercises should be considered. So to gain resistance, improve your posture, work the whole body and in particular, for a flat stomach, discover the abdominal plank.

The abdominal plank

The abdominal plank consists of putting yourself on your forearms and lifting the whole body, slightly spreading your legs. Your position must be held on the feet while tightening the glutes and abs. In order to perform this exercise correctly, be sure to keep your neck and spine straight while looking at a fixed point on the floor so that your head is also aligned with your back. It is then advisable to maintain the position for a defined time and according to an exercise program. One of the best known programs is the abdominal plank challenge.

The abdominal plank program

So, to meet the challenge of the abdominal plank and have a flat stomach and a muscular body, here is the program to follow, day after day and which spans less than a month!
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:  As long as possible!

Note that after each abdominal plank session, you can apply the following tips to recover faster.

How to recover after sport?

Hydrate properly

In order to avoid muscle soreness and better recover after sport, it is advisable to hydrate after physical effort. Be sure to hydrate yourself properly after each exercise to avoid pain but also dehydration.

Take a hot shower

To relax your muscles after physical activity, take a hot shower. In addition, it helps to further eliminate toxins that you will have eliminated during exercise.

Regain strength

After practicing a physical activity, you can regain strength but in a reasoned manner. Avoid protein shakes and foods high in fat, sugar and salt. Instead, bet on smoothies or fruit.

Stretch

To reduce post-exercise pain, do some stretching. You can for example put yourself in the cat position after an abdominal plank exercise. Get on all fours then round your upper back to stretch your back and your pelvis.

To reduce post-exercise pain, do some stretching. You can for example put yourself in the cat position after an abdominal plank exercise. Get on all fours then round your upper back to stretch your back and your pelvis.