Flatten your stomach with this 5-minute plank workout.
Just about every personal trainer suggests doing planks to strengthen the core.
And that’s for a good reason. The plank is a classic core-stabilizing exercise that can help your score a flat tummy.
Plank exercise is simple, yet very challenging and effective.
It’s also beginner friendly too without losing effectiveness when done by advanced athletes.
Unlike some other core exercises that involve bending or twisting, the plank is static.
What it means is that there are no movements in the body during the plank. The body stays in one position for the entire time.
This is why the plank is generally considered a safe exercise even for people with lower back pain.
Without putting unnecessary load on the back, the plank is able to help build the core strength.
It’s one exercise you want to add to your ab workout routine.
To add, abs and core are not the only thing plank targets and strengthens.
This static core exercise also works the arms, shoulders, lower back, and glutes.
It literally touches and works all the muscles that help to support and protect the spine.
It’s really no surprise adding a plank to your workout can make your body stronger and more fit.
Plank has additional benefits especially for frequent travelers and busy moms.
Plank requires no exercise equipment, meaning it can be done just about anywhere. Home, park, hotel, wherever you are.
If you are new to planks, not to worry. We’ll cover all the basics in this post to get you properly familiarized.
In fact, there is no better way to learn and up your plank game than doing the actual plank.
To help you get started, we created this 5-minute plank workout you can easily add to your workout.
It’s perfect for anyone looking to improve their stability, strength, and balance.
Besides, it’s the time of the year when almost everyone including myself is looking to lose tummy fat.
Plank is perfect for that and for banishing belly fat.
It’s the perfect exercise for all our belly pouch struggles.
To make sure your form is on point, let’s make sure your plank form is correct.
Let’s briefly cover each of the plank exercises covered in the workout below.
The forearm plank variation is considered the standard plank for most people. It’s the most common way to do a plank and offers a good starting point.
To perform the forearm plank, lie facedown on the floor with your elbow on the floor. Bent them and position them directly under your shoulders.
Extend your feet back fully and make sure your upper body weight is on your forearms.
Adjust your feet hip-width apart.
Tighten your abs, then tuck your toes to prop your body up, supporting on your forearms and toes.
Your body should form a straight line from your head to heels.
Hold for 30-60 seconds or as long as you can with good form.
The high plank is most often seen in yoga. It’s similar to the standard plank except your arms are fully extended.
To perform the high plank, get down on all your fours and bent your knees so they are touching the floor.
Place your hands directly underneath your shoulders. Lift up your knees to come onto toes and straighten the legs.
Tighten the abs and make sure your body forms a straight line from head to heels.
Hold this position for 30-45 seconds or as long as you can with good form.
This plank variation primarily works the oblique muscles alongside your torso. Since you will be working one side at a time, you’ll need to do both sides to complete one set.
Lie down on one side with your legs straight. Prop yourself up with your bottom forearm so your body forms a diagonal line.
Rest the other hand on top of your outside hip. Tighten your abs and hold your body firm for 30-60 seconds or as long as you can with good form.
Make sure your hips don’t drop and stay leveled the entire time.
Rock ‘n’ Roll Plank
This is one my of my favorite plank variations.
Whenever I find myself having a hard time just holding the plank, I’ll do this one instead.
Get down into a plank position with your forearms flat on the floor and palms face down.
Prop yourself up supporting your body with your forearms and toes. Now, your body should form a straight line from head to heels.
Keep your forearms in place and keep them engaged.
Using your feet and legs as the pivot point, twist your body to the left as far as you can without losing your balance.
Twist back to the middle and repeat on the other side. Alternate from side to side until you complete 10-15 reps per side.
Reverse Plank With Leg Raise
This plank variation is one of the most underutilized planks that works more muscles than the rest.
In addition to your abs and core, this reverse plank works your butt and hips.
To perform this plank, sit on the floor and place your hands behind your butt, fingers forward.
Press up onto your hands and adjust your feet so that your thighs are parallel to the floor.
Lift your right leg and keep your hips raised. Hold for 2-3 seconds then lower your leg down and repeat on the other side. Perform 10 reps on each side.