The Flat Belly Plank Challenge

Whitney Port5858 views

So many articles, some of which were written by me for this very site, deal with chasing the coveted six-pack, the apparent standard of beach season beauty. That’s all well and good, but let’s not forget the core (pun intended) reason for working out: to strengthen our bodies, to physically challenge ourselves. When people say, “I work out to lose weight,” I always ask, “What happens after you’ve lost the weight?” Exercising is a lifelong commitment and not just a bikini-body prep. With that in mind, let’s ramp up the fitness factor with this difficult, yet doable Flat Belly Plank Challenge. It will mentally and physically challenge you, and, as an added bonus, leave you looking fierce. Now that’s a full-body, inside and out-, fitness program we can all get behind.

Day 1 – Extended Arm Plank, 3 sets, hold each set for 30 seconds

Keep those wrists directly under your shoulders and tighten that core!

Day 2 – Forearm Plank, 3 sets, hold each set for 30 seconds

Squeeze those glutes to protect your lower back

Day 3 – High Plank to Low Plank, 3 sets, hold each set for 45 seconds

Go from High Plank to Low Plank as many times as you can in the 45-second window. Quality over quantity: don’t sacrifice form to achieve more reps!

Day 4 – Forearm Side Plank, 4 sets (2 on each side), hold each set for 30 seconds; Extended Arm Plank, 2 sets, hold each set for 45 seconds

2 exercises?! Let the games begin.

Day 5 – Extended Arm Side Plank, 4 sets (2 on each side), hold each set for 30 seconds; Forearm Plank, 2 sets, hold each set for 45 seconds

Keep those hips high y’all!

Day 6 – Extended Arm Plank w/ Shoulder Touches, 3 sets, hold each set for 30 seconds

Take these slowly so at first.

Day 7 – Cross Train: Go for a run. Take a yoga class. Explore nature with a hike.
Day 8 – High Plank to Low Plank, 3 sets, hold each set for 1 minute

1 minute may feel like a long time, but you’ve done the training last week. You got this! (Image source)

Day 9 – Plank Jacks, 3 sets, hold each set for 45 seconds

Cardio and core-power all in one tricky, yet effective exercise.

Day 10 – Reverse Plank, 3 sets, hold each set for 30 seconds

Take it back now y’all!

Day 11 – Forearm Side Plank w/ Hip Dips, 4 sets (2 on each side), hold each set for 45 seconds

Don’t forget to do both sides! Nobody wants an uneven midsection.

Day 12 – Mountain Climbers, 3 sets, hold each set for 1 minute

You don’t always need a real mountain to do some climbing.

Day 13 – High Plank w/ Arm AND Leg Raises, 3 sets, hold each set for 45 seconds

Ignore the day number on this video. We’re already doing this on day 13! Remember to lift opposite arm and leg.

Day 14 – Forearm Side Plank w/ Thread the Needle, 4 sets (2 on each side), hold each set for 45 seconds

Don’t let your hips sink as you bring your arm up and down.

Day 15 – Extended Arm Plank, 3 sets, hold each set for 1.5 minutes

This is the final test! GET IT! (Image source)

Going for the gold standard of core fitness? Repeat this 15-day challenge and add 15 seconds to each of the sets!

This post was originally published on Laila Ali Lifestyle and has been edited for Whitney Port.

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