How a 5-Minute Plank Workout Can Transform Your Body

A workout is a physical activity designed to improve or maintain physical fitness. It typically involves a combination of exercises that target specific muscle groups and improve strength, endurance, flexibility, and overall health. There are many types of workouts, including resistance training, cardio, yoga, and Pilates, among others.

The choice of workout will depend on individual goals, such as losing weight, building muscle, or improving cardiovascular health, as well as personal preferences and physical limitations. It is important to consult a healthcare professional before starting a new workout program, especially if there are any medical conditions or physical limitations. Regular exercise and a balanced diet can help promote overall health and wellbeing.

Here’s a quick 5-minute workout you can do with planks:

1. Basic Plank:

The basic plank is a body weight exercise that targets the core muscles, including the rectus abdomens (abs), oblique’s, and lower back muscles. To perform a basic plank, start in a push-up position, but instead of lowering your body to the ground, hold yourself in a straight line from your head to your heels, with your arms straight and your weight supported on your forearms.

Make sure your body is in a straight line, with your back flat and your abs engaged, and hold the position for 1 minute. The basic plank is a great exercise for improving core strength, stability, and balance, and it can be modified or made more challenging by adding variations, such as lifting one leg off the ground or rotating the torso.

2. ELBOW PLANK:

Planks are excellent for training the abs, and the elbow plank works the abs more than the standard plank while performing push-ups. Starting with your forearms and legs supported, lie face down on the floor. The elbow plank is a version of the basic plank that concentrates somewhat more on the same core muscles.

Starting in a push-up posture, execute an elbow plank by resting your weight on your elbows and forearms while maintaining your arms close to your sides. Hold the position for 30 seconds while keeping your back flat and your abs tight.

Position yourself in a straight line from your head to your heels. It is possible to increase the difficulty of the elbow plank by adding additional variants, such as raising one leg off the ground or twisting the body. The elbow plank is a wonderful exercise for developing core strength and stability.

3. LEG RAISED PLANK (30 SECONDS-EACH LEG):

The leg raised plank is a variation of the basic plank that adds an extra challenge for the core muscles, as well as the hips, glutens, and hamstrings. To perform a leg raised plank, start in a push-up position, but instead of lowering your body to the ground, hold yourself in a straight line from your head to your heels, with your arms straight and your weight supported on your forearms.

Then, raise one leg off the ground and hold it for 30 seconds, before switching to the other leg and holding it for another 30 seconds. Make sure to keep your back flat and your abs engaged, and avoid arching your back or letting your hips drop.

The leg raised plank is a good exercise for improving core strength, stability, and balance, and it can be made more challenging by increasing the duration or adding other variations.Leg rises are an efficient way to build your core and can help you stimulate your abs muscles more than conventional planks. Good posture, improved balance, and even a healthier back are all benefits of having a strong core.

4. ONE SIDE PLANK (30 SECONDS – EACH SIDE):

The oblique’s, as well as the hips and glutens, are worked out in the one-side plank, a variant of the standard plank. Starting in a push-up posture, execute a one-side plank by holding yourself up on one forearm and the side of one foot while maintaining a straight line from your head to your feet. 30 seconds on one side, then move to the other and maintain the posture for an additional 30 seconds.

Avoid allowing your hips sink and maintain your back flat, your abs tight, and your body in a straight line. The one-side plank is a useful exercise for strengthening the core. The side plank lets us to break our normal forward-rounding tendency and provides more stability for the shoulders, hips, and spine.

That’s why switching out a few of those standard plank positions for side planks will greatly increase the variety of your yoga practice.

5. BASIC PLANK:

A body weight exercise that works the rectus abdomens (abs), oblique’s, and lower back muscles is the basic plank. Beginning in a push-up posture, hold yourself in a straight line from your head to your heels while supporting your weight on your forearms.

This is the fundamental plank position. Hold the posture for 30 seconds while making sure your body is straight, your back is flat, and your abs are tight.

Adding modifications, such as lifting one leg off the ground or twisting the body, may change or up the difficulty of the basic plank, which is a terrific exercise for strengthening the core, stabilizing the body, and maintaining balance.Planks work your core, which means they essentially train your whole body, including your legs, pelvic girdle, shoulder girdle, and upper back.

6. ELBOW PLANK:

The elbow plank is a version of the basic plank that concentrates somewhat more on the same core muscles. Starting in a push-up posture, execute an elbow plank by resting your weight on your elbows and forearms while maintaining your arms close to your sides.

Hold a straight line from your head to your heels while keeping your back flat and your abs tight for one minute. It is possible to increase the difficulty of the elbow plank by adding additional variants, such as raising one leg off the ground or twisting the body.

The elbow plank is a wonderful exercise for developing core strength and stability. You may strengthen your abs more by doing an elbow plank. Everyone agrees on it, and if you compare planks, you can probably feel it for yourself. The wrists can handle an elbow plank better.

You may also read: