Looking for a different fitness goal? Check out this plank challenge to lose belly fat in 10 days.

Planks are more than just a trendy exercise; they are a cornerstone in fitness regimens for their comprehensive core-strengthening capabilities. It has been one of the workouts core in fitness regimes for its all-round core-strengthening abilities. Developing core strength and stability through planks largely contributes to stability, first of all, in doing basic activities of daily living, and also in high athletic actions.

This exercise has also become a darling of many, from fitness enthusiasts to professionals. It is an exercise that is very simple and can be incorporated as part of your routine for exercises daily. The 6-minute plank challenge is a testament to the versatility and intensity that plank exercises can offer. Pushing the boundaries of traditional plank exercises, this challenge brings a dynamic routine that makes your body guess, muscles engaged, and a perfect inclusion in your fitness journey.

Note: Spot reduction, the idea that one can target fat loss in specific areas like the belly, is a myth because the body loses fat systemically rather than in isolated locations. When you exercise or reduce calorie intake, your body draws energy from fat stores across the entire body, not just the area you’re working out. Fat distribution is largely determined by genetics and hormones, which dictate where you gain and lose fat. Therefore, increasing overall calorie expenditure through a combination of diet and exercise is the effective approach to reduce body fat universally, rather than targeting specific areas.

The information you will see below is based on a video shared by content creator and bodybuilder Igor Voitenko. His channel has over 2.5 million subscribers and he posts content about weightlifting tips and nutrition.

The magic behind this 6-minute plank challenge to lose belly fat in 10 days is that it is able to pack an effective full-body exercise into a very short but punishing time frame—perfect for those with busy schedules. The exercise also involves more than just the core; in fact, the exercise predominantly works with most other muscle groups.

The very practice produces an overall exercise that increases muscle tone, gives better posture, and a higher metabolic rate. The key to reaching maximum benefits of this challenge is consistency and proper form, which ensures each session is instrumental in attaining progress toward the set fitness goals.

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Benefits of Doing Planks

A plank is generally known to affect and work out all the groups of core muscles, which include abdominals, the back, and muscles around the pelvis. Regular incorporation of planks in the workout regime will strengthen the core. This is required for good posture and will also eliminate the emergence of back pains. Core-strengthening exercise will also enhance better athletic performance. Besides helping with the core area, planks engage the shoulders, chest, legs, and glutes, hence being a total body workout.

This exercise is known to burn the maximum calories, which further helps in fat loss and keeping body weight at a healthy range. On top of that, planks could help improve balance and stability that, of course, will contribute not only to the sport but also to daily activity.

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Plank Challenge to Lose Belly Fat in 10 Days

The 6-minute plank challenge will involve 9 different planking sequences, each one done for 30 seconds, never allowing time for rest in between exercises. The high-intensity bunch of exercises will be started by the straight-arm plank, appearing like the top of the push-up and setting the plank foundation for the challenge. From here, he goes on to show an elbow plank, which raises the difficulty level on your tummy muscles. The side plank he then goes on to show takes care of your obliques, which are very necessary for side-bending and waist-twisting actions. When one moves into a reverse plank, the muscle works along the back, including the glutes, and targets them to increase their strength.

Other variations of plank exercises include the reverse plank bridge, which increases the involvement in the core, shoulder, and chest areas. The side plank with rotation adds dynamism—stability of the core and coordination of the body. And for the twist, the plank with shoulder taps adds in an upper body portion that will both test your balance and the strength of your abs at the same time.

Then you will also see the spider plank to the oblique and hip flexor, to a walking plank for even more core stability and upper body endurance. In brief, the six-minute plank challenge is an excellent addition to exercise for the physical fitness buff who wants to top their core strength, muscular endurance, and metabolic capacity. This short and effective workout not only may prove the point of the power of the plank exercises but also the strength of short and intense workouts in bringing potentially very notable fitness benefits.

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Here is the proper sequence of the variations that comprise this plank challenge to lose belly fat in 10 days:

Straight arm plank
Mountain climbers
Elbow plank
Side plank rotation
Reverse plank bridge
Reverse plank with hip thrusts
Side plank
Side plank up and down
Up-and-down plank

Needless to say, if it is a 10-day challenge, you should do this every single day for that duration to see results.

Why Can You Burn Fat With This Workout?

The 6-minute plank challenge is particularly effective in burning belly fat due to several key factors inherent in its design and execution. First and foremost, planks are a core-centric exercise, meaning they target the muscles in your abdomen among other areas. While you cannot spot-reduce fat from your belly alone—known as the myth of spot reduction—strengthening and toning the abdominal muscles can contribute to a more defined midsection as overall body fat percentage decreases.

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Intense Core Engagement

Plank exercises demand a significant amount of effort from the core muscles, including the rectus abdominis, obliques, and transverse abdominis. When these muscles are engaged intensely, as they are during the variations in the 6-minute plank challenge, the body’s metabolism is stimulated. This metabolic boost occurs because muscle tissue consumes more calories than fat tissue, both during and after exercise, thanks to the afterburn effect, or excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories at an elevated rate even after the workout is complete.

Full-Body Workout

Although planks target the core primarily, they also engage multiple other muscle groups, including the shoulders, chest, back, glutes, and legs. This full-body engagement requires more energy, which in turn increases the number of calories burned during the exercise. By demanding effort from various muscle groups, the body’s overall metabolic rate is enhanced, contributing to fat loss over time, including the stubborn fat located around the belly.

High-Intensity Interval Training

The structure of the 6-minute plank challenge, with its continuous switching between exercises without rest, mirrors the principles of High-Intensity Interval Training (HIIT). HIIT is known for its effectiveness in burning fat due to the high intensity of the exercises combined with short or no rest periods, pushing the body to work hard in a condensed timeframe. This intensity can elevate your heart rate, boost your metabolism, and increase calorie burn, all of which are crucial for fat loss.

Incorporate this challenge into your routine and you commit not only to a workout but to making a stronger, more resilient body able to handle the challenges of everyday life and athletic pursuits. The only key to succeed in this challenge is consistency, maintaining form, and overall balance between the exercises and nutrition. From intensity to results, your fitness will go sky-high as you conquer every single plank.

To fully understand and follow along Igor on this plank challenge to lose belly fat in 10 days, simply click and watch the video below.