5 Minute Plank Workout

The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, gluts, and hamstrings. Here is easy 5 minutes plank exercise you can do daily; you’ll love these fresh variations on the standard move.

1.   FULL PLANK – 1 MINUTES

Full plank is done at the top of push-up position. Kneel on all fours with hands directly under shoulders. Come onto toes, contract abs, and straighten legs; keep body in line from head to heels.

2.   ELBOW PLANK – 30 SECONDS

This is what most people consider to be a standard plank. Lie face down with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels.

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

For raised leg plank get in to elbow plank position. Brace your body, especially your abs and lift the hips until your body is in one line, the elbows stick to their position, now additionally lift one leg, and hold the body in this stable position for 30 Seconds.

Alternatively you can swing the upper leg up and down, do not let the hip sink down, repeat the exercise with the other leg, too

4.   SIDE PLANK – 30 SECOND (EACH SIDE)

Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 30 seconds, be sure your hip and knees stay off the floor.

5.   FULL PLANK – 30 SECONDS

6.   ELBOW PLANK – 30 SECONDS