LIFESTYLE & COMMUNITY

3 Variations Of The Plank For Flat Stomach, Toned Arms, And Well-Shaped Hips

Date May 30, 2018

Everyone dreams of a beautiful and healthy body, but there isn’t always enough time for the gym. Sometimes there is no time even for exercising at home. Don’t quit sports just yet, you can practice for only 5 minutes a day and still see a good result in a while. To do this, you need to warm-up well and just stand in the plank position.

Benefits of the plank

  1. Strengthens the wrists and hands.
  2. Develops strong triceps, prevents flabby arms.
  3. Strengthens the neck muscles.
  4. Works the back muscles.
  5. Tones the stomach and buttocks.
  6. Shapes abdominal muscles.
  7. Increases stamina.

We have prepared 3 exercises to be practiced daily. For you not to quit, why don’t you take part in a marathon? Here is how it works: you promise yourself to work out every day, and then share your daily experiences in the comments. Ready to start?

READ ALSO: Fitness Time: One-Minute Exercises Will Keep Your Muscles Toned And Mood Cheere

Warm-up

Do the elbow plank: stand in the plank position and lean on the elbows. Tense your abs and don’t let your belly sag. Your body should form a straight line. Remain in this position as long as you can.

1. The raised leg plank

Stand in the plank position described above. Lift your hips a little. First, raise your right leg for 30 seconds, then – the left one.

2. The hand to elbow plank

Assume the plank position, get down on your elbows and then go back to the initial stand. Do this exercise for 30 seconds.

3. The hip raised plank

Take the elbow plank position, then lift your hips and simultaneously pull in your stomach. Stay in the highest point for a bit and then go back to the initial position. The duration of this exercise is 30 seconds.

If it is hard for you, do the plank leaning on your knees.

If you would like to take part in the Plank Marathon, write it in the comments. This way your promise to exercise daily will not only be a promise to yourself but to other people as well. It will be a perfect motivation for you!

READ ALSO: 3 Yoga Poses That Will Help With Weight Loss


This article is solely for informational purposes. Before using any of the information provided above, consult a certified specialist. Use of the information outlined above can be harmful to health. The editorial board does not guarantee any results and does not bear any responsibility for harm or other consequences that may result from the use of the information provided above.