We are all dreaming of a perfectly flat belly and back to be ready for the summer and rock the perfect beach body. You can achieve that goal with no dieting or workouts at the gym. Fortunately, there's one simple exercise that can help you bust back and belly fat in the blink of an eye, leaving you with gorgeous toned abs and a beautiful cinched-in waist. Doing the plank correctly is the key to giving your muscles a proper workout so that all your efforts will bring your desired results. Make sure you don’t arch your back, this will only put pressure on your spine and lead to all kinds of nasty back problems. Try to avoid lowering your hips towards the floor as well. It’ll decrease the effectiveness of the workout your muscles are receiving, basically making your training a waste of time. Finally, pay attention to your neck too, it's better to look down rather than up or straight ahead of you. It’ll take less than 5 minutes of your time a day for the next month. You’ll start with 25 seconds and step by step move towards 240 seconds. Working out all of these muscles gives you some amazing bonuses, improving your back and booty as well. Not to mention, according to the American Council on Exercise, planking regularly reduces back pain and significantly improves your posture. If you wanna get even better results, try to follow some rules of healthy eating as well. After all, you have to take care of your body on the inside if you want it to look nice on the outside too. But even with healthy food, moderation and portion control are key. Try to eat only when you’re actually hungry, and don’t wolf down your food. Eating slowly will give your stomach and brain enough time to understand that your body is full, so you won’t overeat. Music: Seven Twenty - Diamond Ortiz Cubic Z - Diamond Ortiz https://www.youtube.com/audiolibrary/music TIMESTAMPS The power of a simple plank 0:44 How to do it correctly 1:05 The challenge 1:49 Why is plank so good for you 3:41 Healthy eating rules 4:32 SUMMARY -All you have to do is follow this little plank challenge for a month, and before you know it, you won't even recognize your own body. -Get into a pushup position on the floor and place your forearms on the ground so that your elbows are right below your shoulders. Your arms should be parallel to your body at about shoulder-width distance. -For the first 2 days, hold the plank for 25 seconds. Increase the time to 30 seconds for the third and fourth days. On day 5, try to hold it for 40 seconds. As for day 6, you deserve a little rest. But not for long because your goal for days 7 and 8 is 50 seconds! Finally, we're getting to the end of the first phase with 1 minute for days 9 and 10. -Planking basically improves your core strength like no other exercise. It engages all your major core muscle groups, which allows you to get a perfectly flat tummy in no time. -Never skip breakfast. Try to gradually cut down on the junk food. Try to eat only when you’re actually hungry, and don’t wolf down your food. Subscribe to Bright Side : https://goo.gl/rQTJZz ---------------------------------------------------------------------------------------- Our Social Media: Facebook: https://www.facebook.com/brightside/ Instagram: https://www.instagram.com/brightgram/ 5-Minute Crafts Youtube: https://www.goo.gl/8JVmuC ---------------------------------------------------------------------------------------- For more videos and articles visit: http://www.brightside.me/