If you’re looking for a quick workout that you can do anywhere, look no further than the plank! This simple, yet effective exercise is not only great for strengthening your core, but it also tones your belly, back, and improves posture. The best part? These exercises take just five minutes, and they are suitable for all fitness levels. By incorporating them into your daily routine, you’ll notice a slimmer, fitter body in just 30 days. Ready to take the first step? Let’s go!
Exercise 1: Full Plank
Time: 60 seconds
Lie down on your stomach, then raise your body on your straight arms and toes, keeping your body in a straight line from head to heels. Focus on keeping your body horizontal and don’t forget to breathe. This exercise engages your core, glutes, hamstrings, and helps improve balance and posture.
Tip: Make sure your hands are directly under your shoulders for optimal alignment.
Exercise 2: Elbow Plank
Time: 30 seconds
From the full plank position, lower down onto your elbows while keeping your body straight. Engage your core and hold this position for 30 seconds. Elbow planks are fantastic for strengthening the abs and building a solid core foundation. Plus, it’s easy on the wrists compared to the full plank.
Tip: Keep your elbows aligned with your shoulders to avoid unnecessary strain.
Exercise 3: Raised Leg Plank
Time: 30 seconds per leg
Start in the elbow plank position. Raise your right leg to the level of your glutes or higher while keeping your body straight. Hold the position for a few seconds, then switch legs. This variation not only targets your abs, but also strengthens your glutes, thighs, and back.
Tip: Keep your breathing steady and controlled to prevent abdominal pressure buildup.
Exercise 4: Left Side Plank
Time: 30 seconds
Turn onto your left side, ensuring your left elbow is directly under your shoulder. Keep your legs straight and push your hips up to form a diagonal line with your body. Hold for 30 seconds. This exercise targets your obliques and side muscles, helping to trim your waist and strengthen your arms and shoulders.
Tip: Keep your body in a straight line from head to heels and avoid letting your hips sag.
Exercise 5: Right Side Plank
Time: 30 seconds
Now, switch to your right side and repeat the same process. Make sure your right elbow is directly under your shoulder and your body forms a diagonal line. This move further strengthens your obliques, shoulders, and arms.
Tip: Focus on maintaining balance and keeping your core engaged.
Exercise 6: Full Plank (Repeat)
Time: 30 seconds
Return to the full plank position. Once again, raise your body on your straight arms and toes, keeping your body in a straight line. Hold for 30 seconds. This exercise helps to re-engage your entire core and continues building strength in your back and legs.
Tip: Keep your glutes engaged and avoid arching your back.
Exercise 7: Elbow Plank (Final Round)
Time: 60 seconds
For the final exercise, return to the elbow plank position and hold for 60 seconds. This will be the ultimate test of your endurance and core strength, but it’s a great way to finish your workout with a solid challenge.
Tip: Ensure your body stays in a straight line and avoid letting your glutes rise or sag. Keep your core tight!
Final Thoughts:
These seven simple plank variations are a great way to work your core and improve your overall fitness in just five minutes a day. Perform these exercises daily, and within 30 days, you’ll notice a noticeable improvement in your strength, posture, and body shape. Start your journey to a fitter, healthier you right now!
