One Exercise


If you're looking to refine your body and lose the extra pounds, regular sports activity combined with a healthy diet will be your ally! However, it should be noted that some parts of the body may be more resistant and therefore require more effort. The belly, especially is some of the most difficult to refine. To help you get a tighter size and strengthen your muscles, here is a 28-day challenge, which consists of doing one exercise: the board!


The accumulation of fats in the body, in general and in the belly in particular, is much more than an aesthetic problem. These unsightly beads present a real health hazard because they have been associated with many diseases.

That said, the desire to lose weight should be driven by a desire to preserve his health and not only by the desire to have a pretty body. For this, it is important to eat healthy and balanced and to do sports regularly at the rate of 3 sessions per week.

There are a variety of exercises that help burn fat to have a flat stomach and that specifically target the abdominal muscles. But if one were to choose only one, would surely be the board.

The board, the ultimate exercise to have a flat stomach and a wrapped body:
The board is among the most effective exercises to strengthen the abdominal muscles, but also to sculpt the whole body. This is a static exercise that engages different muscle groups, and can thus be considered complete.

The board solicits and works all the muscles of the abdominal strap, the glutes, the back and the arms.

How to make the board?

As mentioned above, the board is a static exercise and therefore does not require movement to achieve it. Simply position yourself and maintain it properly for a specific period of time.

On a mat, lie facing the floor. Next, lift your body, leaning on your forearms and toes. All the weight of your body must be supported by these two parts. Make sure your elbows are placed just below your shoulders and that your body forms a straight line from head to toe.

For this exercise to be effective, it is important that the entire body be wrapped. Tighten your abdominal muscles well and keep your back straight. Note that you will tend to hold the breath or lift the pelvis when you are tired, but this is not recommended. It is important to keep the pelvis in the same straight line as your entire body and breathe properly, so as not to get out of breath, before finishing the exercise.

Now that you know how to make a board, let's move on to the challenge!

Challenge of 28 days to strengthen the abdominal muscles:
This challenge extends over 4 weeks and aims to strengthen the muscles of the abdominal strap but also those of other parts of the body. It can serve as a boost for people looking to lose abdominal fat and tone up the tummy.

The level of difficulty of this challenge increases as you move forward. For example, on the first day you will start with 20 seconds, to arrive at 4 minutes without rest time, the last day.

You can exercise every morning for 28 days:

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: Hold as long as possible, exceeding 240 seconds

This challenge can be quite difficult and intense, especially during the last days. If you feel you can not go all the way through, do not force yourself. Go at your own pace, prolonging the duration little by little. The key is to do the exercise properly and not to let it down.

In parallel, be sure to do other exercises to work the whole body.

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