Five minute plank full body workout: Get fit by standing still

Δημοσιεύθηκε στο Fitness and tagged Workout, Fitness, Plank, Exercises, Fit, Fitness

Five minute plank full body workout: Get fit by standing still, man executing a plank

300 seconds of your day is all you need to help you on your way to a stronger, toned body. Sound unbelievable? It’s true - this short burst of exercise has proven results. Enter, the five-minute plank full-body workout.

Planks may be a move you’re familiar with. But perhaps you’d never imagine that a five-minute plank workout everyday could give you a flatter and more toned stomach. Those 300 seconds of your day couldn’t be better spent and can easily be incorporated into your daily routine, just like brushing your teeth or styling your hair.

 

This five-minute plank full-body workout utilises some of the most effective core exercises you can use to strengthen and tone your full body. Using multiple variations of plank, you’ll add strength and definition to different parts of your body, particularly the core, legs, back and upper arms.

 

Once you get used to the five-minute plank full-body workout, you’ll generate increasingly better results for your body, posture and even pelvic floor muscles. If you’re a beginner, take it slow and easy, building up to the entire five minutes. Always listen to your body, know your limits and set yourself achievable goals towards the full set.

 

How to do the five-minute plank full-body workout

Minute one: The basic plank

1.    Lie on the floor, face down in a push/press-up position, with your hands directly beneath your shoulders. Hands should be naturally extended, facing forwards but never forced into position. Make sure your legs are straight out behind you and the tips of your toes are lifting you (not the flat of your foot or you’ll be over-stretching unnaturally).

2.    Raise your torso up so that your body is in one straight line. Remember we’re using core muscles, so feel your stomach tighten and squeeze your buttocks.

3.    Hold for one minute, making sure to breath naturally. 

 

30 seconds: Elbow plank

1.    Lie on the floor, face down, with your elbows directly beneath your shoulders and your hands in a natural extension. Make sure your legs are straight and fully extended.

2.    Lift your torso, making sure it’s straight in line from your shoulders to your ankles. Engage your stomach muscles and squeeze your buttocks.

3.    Hold for a quick 30 seconds. 

 

One minute: Leg raised plank

1.    Get back into the elbow plank position.

2.    This time, raise your right leg for 30 seconds, just higher than your torso (if possible, don’t force it).

3.    Repeat with the left leg for another 30 seconds.

 

One minute: One side plank

1.    Lie on your right side with your right forearm on the floor at 90 degrees. Rest most of your weight on that forearm but be careful not to put too much pressure on your shoulder.

2.    Making sure your face and body are facing forward, lift your body away from the ground. If you need to put one foot behind the other to lift then feel free, but try placing them together for the plank.

3.    Now, push your hip upwards towards the ceiling (or maybe the sky for those outdoor lovers), keeping your chest raised.

4.    Extend your left arm up to the ceiling, then softly place your left hand behind your head. Your elbow should be holding most of the weight with the side of your right foot closest to the floor.

5.    Stay in this position for 30 seconds, making sure to breath deeply.

6.    Repeat on the left side of your body.


 

30 seconds: Another basic plank

Here you’re repeating the first basic plank but the short burst of exercise will discourage body trembling and fatigue. Hold this position for just 30 seconds this time - then there’s only one minute left.

 

One minute: Elbow plank

Repeat the elbow plank for the final 60 seconds of the five-minute plank full-body workout.

 

And that’s it! In no time at all - just five little minutes - you’ve worked out all of your body muscles for the day. See you again tomorrow?

 

 

 

 

 

 

Δημοσιεύθηκε στο Fitness and tagged Workout, Fitness, Plank, Exercises, Fit, Fitness.