Do This Workout To Lose Weight | 2020 2 Weeks Shred Challenge

Hot challenge. How to Lose Weight Fast with a Plank

The waist is one of the most problematic places for a girl. Each gained kilogram is primarily reflected in this particular part of the body. Fortunately, it can be effectively worked out with a simple exercise - planks.

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

How to take part in the plank challenge?

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

Hot challenge. How to Lose Weight Fast with a Plank

Photo: istockphoto. com

Do a set of exercises regularly

4-6 times a week will be enough depending on your schedule. You can do these exercises in addition to your regular workouts. But overall, they work well as a standalone program. If so, don't forget to warm up.

Download the workout timer

There are various applications for your phone and sites with online timers for computers. This is necessary in order to balance the load and rest, based on which week of the challenge you are in.

Challenge Week Time to approach Time to rest
First 20 seconds 30 seconds
Second 30 seconds 20 seconds
Third 40 seconds 10 seconds
Fourth Rest after only two exercises in a row 10 seconds

Don't be discouraged if you feel tired at first. This means that you will progress every day.

Hot challenge. How to Lose Weight Fast with a Plank

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Hot challenge. How to Lose Weight Fast with a Plank

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An effective set of exercises with a bar

Remember that For each of the 12 exercises, keep your body line straight and your abs and buttocks tense.

1. Hip plank

Starting position: elbow plankx.

Alternately lower your hips as low as possible to the left, then to the right, but do not touch the floor.

2. Back plank

Starting position: elbow plank.

Take as many small steps back as you can with your feet - on average 4 is enough -five. Take steps forward to return to starting position.

3. Plank with leg back and knee flexion

Starting position: Plank on straight arms.

Smoothly take one leg back and move the body slightly in the same direction. Then pull it up to your stomach, bending at the knee, and at the same moment tighten your abs. Return to the starting position and repeat the same movements, only with the other leg.

You will most likely feel tired during this exercise. In this case, do not be hard on yourself and rest a little longer than the timer allows. If the reserve of strength is enough for more movements, then do not hesitate to perform in excess of the norm!
Hot challenge. How to Lose Weight Fast with a Plank

Photo: istockphoto.com

4. Plank with toe touching the floor

Starting position: Plank on the elbows.

Bending your left leg at the knee, try from above, through the other leg, touch the right side of the floor with your toe. Then follow the movement with your right foot. By the way, if at first you can't reach the floor, don't worry - that's okay. Over time, you will start to succeed.

5. Spiderman Plank

Starting Position: Plank on straight arms.

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

6. Plank with leg back

Starting position: Plank on the elbows.

Slowly pull one leg back and at the same smooth pace lower back ... Repeat the movement with the other leg.

We're already in the middle of your workout! It's time to remind yourself that you will succeed. The main thing is not to give up.
Hot challenge. How to Lose Weight Fast with a Plank

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Hot challenge. How to Lose Weight Fast with a Plank

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7. Climber

Starting position: a plank on straight arms.

Alternately pull your knees to your stomach, as if you were climbing a mountain. This exercise is done at a fairly fast pace. But if you don't have enough strength, then do slower movements.

8. Side plank with body rotation

Starting position: Side plank with raised arm.

This exercise will give you a little vozthanks to lower intensity. Breathe evenly and don't forget about tight abs.

From the side blank on the left hand, slowly move to the regular elbow plank. After that, unfold the body so that you are in the side bar on your right hand and raise your free hand up. Repeat the movement, heading in the opposite direction.

Hot challenge. How to Lose Weight Fast with a Plank

Photo: istockphoto.com

9. Plank with circular body motions

Starting position: Plank on straight arms.

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

10. Plank with split and side steps

Starting position: Plank on the elbows.

In a jump, spread your legs to the sides. Also in the jump, return to the starting position. Watch your buttocks, they should not fall through. To diversify the exercise, after several steps, take alternate steps to the side with one leg, then the other, and then return to the previous pace.

11. Transitions from the upper plank to the lower plank

Starting position: elbow plank.

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

12. Plank bird-dog

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 increased core work.

You seem to have mastered the workout completely! By the way, a detailed video instruction for all exercises can be viewed on Chloe Ting's Youtube channel.

Hot challenge. How to Lose Weight Fast with a Plank

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