Plank is a very effect exercise for losing weight at home. It is possible to lose weight exercising just 5 minutes a day. The good news: you will lose weight and improve your body. The bad news: you have to practice every day.

Plank is the best thing that was invented not only for lazy people, but also for those dreaming of a good figure. Do you want to get rid of some excess pounds? Do you need to tone your belly and sides?

Try to hold Plank and do it every day. The fitness for the lazy is not a shame, it is very effective. This is a simple and practical way to put the body in order, while you do not need much from you, and the result will be amazing!

Credit: Pixabay

Credit: Pixabay

Within two weeks, changes will begin, but after a month the effect will impress you. Try this two-week plank challenge and you will be surprised:

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Day 1. Plank (10 seconds x 4 times), side plank (10 seconds x 3 times).

Day 2. Plank (10 seconds x 4 times, 2 sets), side plank (10 seconds x 3 times, 2 sets).

Day 3. Feet-elevated plank (20 seconds x 2 times).

Credit: Pixabay

Credit: Pixabay

Day 4. Stability ball plank (20 seconds x 3 times, 2 sets), side plank with leg reach (15 seconds x 2 times, 2 sets).

Day 5. Stability ball plank (20 seconds x 3 times, 2 sets), wall plank (45 seconds, 2 sets), side plank with leg reach (15 seconds x 2 times, 2 sets).

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Day 6. Stability ball plank (20 seconds x 3 times, 2 sets).

Credit: Pixabay

Credit: Pixabay

Day 7. Stability ball bodysaw (15 repetitions, 3 sets), plank wall (30 seconds x 2 times, 3 sets).

Day 8. Stability ball bodysaw (15 repetitions, 3 sets), Spiderman plank (30 seconds, 3 sets), plank wall (30 seconds x 2 times, 3 sets).

Day 9. Stir the pot (10 repetitions, 3 sets), Spiderman plank (45 seconds, 3 sets), plank wall (30 seconds, 3 sets).

Credit: Pixabay

Credit: Pixabay

Day 10. Stir the pot (10 repetitions), Spiderman plank (45 seconds).

Day 11. Stir the pot (12 repetitions, 3 sets), salute plank (45 seconds, 3 sets), side plank with leg reach (20 seconds x 2 times, 3 sets).

Day 12. Stir the pot (15 repetitions, 3 sets), salute plank (45 seconds, 3 sets), alternating side plank (30 seconds, 3 sets).

Day 13. Spiderman plank (45 seconds x 3 times), alternating side plank (45 seconds, 3 sets), stir the pot (12 repetitions, 3 sets).

Day 14. Salute plank (60 seconds x 3 times), stir the pot (15 repetitions, 3 sets), Spiderman plank (39 seconds x 2 times, 3 sets), wall plank (60 seconds, 3 sets).

Credit: Pixabay

Credit: Pixabay

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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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Credit: BetterMe