Discover the method that promises to get rid of your belly and strengthen your core

The world of fitness on social networks is dominated by a movement that tests physical and mental resistance: the plank challengewhich promises to eliminate belly fat and strengthen the core. The challenge, which has taken on a global scale, offers a progressive evolution of the famous abdominal plank. This is an exercise that, although it seems static and simple, requires intense muscle recruitment. Additionally, experts consider it one of the greatest stability tests of the human body.

Plank challenge: discover the challenge to get rid of your stomach

The initiative was popularized by influencers Linda Morselli And Renata Zánchi. The proposition is simple: a 30-day program starting with just 20 seconds of assistance, increasing the duration daily until you reach the five-minute mark. So, the idea is to democratize physical exercise, encouraging everyone from beginners to athletes to maintain consistency in core training. “For 30 days, we’re going to try to do a challenge: a plank challenge. Aren’t you guys working out? Neither are we. We’re going to start with just 20 seconds a day until we gradually reach… five minutes.”

Unlike dynamic sit-ups, the plank is an isometric exercise. According to the physiotherapist Javier Furmanthe absence of joint movement reduces impact, but improves muscle strength. He explains to the newspaper O Globo how to do it correctly:

• Lean on your forearms and toes, keeping your elbows in line with your shoulders.

• Keep your body in a straight line, from the top of your head to your heels.

• Actively contract your abs, glutes, and quads to prevent your lower back from “sagging.”

• Finally, look slightly ahead of you to keep your neck in a neutral position.

Plank or abs?

Studies published in vehicles such as The Journal of Strength and Conditioning Research prove that the plank is more effective than traditional sit-ups for developing balance and mobility and, as a bonus, getting rid of the belly. Additionally, rehabilitation-focused research demonstrates that strengthening core stabilization is one of the best strategies for relieving chronic lower back pain because it protects the spine by creating a natural “girdle” of muscles.

So, are you excited? If so, tell us if the results were satisfactory!