5 Minute plank workout

Well, it is never too late to work for your dream physique. Although, the area abdomen or midsection will take much time, effort, and lots of dedication.

Exercises for building a hot shredded core are many, but plank and its variations are one of the safest exercises you can do for building the core.

For the people who are kept busy, or who have a desk job, a plank is the finest exercise for building and strengthening core muscles. Doing plank exercise is challenging and fun besides this plank has many benefits like helping burn belly fat, improving posture, improving flexibility, fixing your posture, or strengthening your core.

Planks works for various groups of muscles:

• Upper body — Chest muscle, deltoid, biceps, triceps
• Lower body — Quad, buttocks
• Core Muscles — Transverse abdominal muscles, rectus abdominals, obliques

Advantages of strong core

• Improved mobility & coordination
• Improved posture
• Helps you run faster
• Strengthen lower back

Strong core limits the injuries within the hip joints, spine, and knees. And also strengthen the lower back which helps prevent injuries and promote delicate body posture.

Let’s get started,

High Plank — 5 Minute Plank Workout

• Start doing this exercise in the push-up position, make sure your feet align with shoulders and your wrist align under the shoulder.
• Keep on hold within your butt, core, quad to avoid hurting your back.
• Keep your wrist and toes tucked and your hand straight.
• Hold on to this position for about 30 seconds.

High plank is great for improving posture, high plank strengthens your back, core, shoulder, and legs.

High plank enhanced stability and helps build a rigid posture.

Forearm Side Plank — 5 Minute Plank Workout

• Start this by lying down on your left side with right feet directly on your left foot.
• Place your elbow under the shoulder and forearm on the floor (making 90o angle).
• Keep your core engaged and neck aligned.
• Raise your hips until your body is aligned straight from head to feet.
• Make sure your body is in a straight line.
• Hold onto this position without letting your hips rise or drop until the time you planned to do.
• Repeat this exercise on your different side.

Forearm side plank is an amazing core building exercise that especially works on obliques, also strengthens the shoulder and upper back.

The forearm side plank builds a strong core and makes the waistline stiff.

Plank Up-Down — 5 Minute Plank Workout

• Start this in a high plank position, your wrist is aligned to the shoulder and your shoulder is aligned hip-width apart.
• Now, bend your left arm and place your left elbow to the floor and simultaneously bend your right arm and place your right elbow to the floor. You’re now in a plank position.
• After this, place your left arm on the floor and also do with your right arms accordingly. You’re now in a high plank position
• Switching to both sides is one repetition.

The plank up and down helps tone the core, glutes, shoulder, and arms. Plank up-down supports weight loss, enhances posture, and helps stiff your mid-section area.

Read More: 5 minutes plank workout