FIVE MINUTES OF PLANK - GET FIT BY STANDING STILL!

 

FIVE MINUTES OF PLANK - GET FIT BY STANDING STILL!

Three hundred seconds of your day are all you need - try this 5-minute full-body workout, perfect for your home office.

This five-minute full-body workout utilizes some of the most effective core exercises that can help you tone and tone your whole body.

 

With several variations of the so-called "forearm support" or "plank," you can give different parts of the body, especially the core, legs, back, upper arms, strength, and sharpness.

 

Once you get used to the five-minute full-body workout, you'll get better and better results for your body, attitude, and even pelvic floor muscles.

 

If you are opening out and don't have that much body tension, start slowly and relaxed and gradually approach the five records. Always listen to your figure, know your bounds, and set attainable goals towards success.

 

How to do this full-body workout:

1 minute: The basic forearm support/board

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1. Untruth on the ground, look down with your arms propped up at shoulder level. The fingertips pointed forward. Ensure your legs are straight back and your toes' tips lift them.

 

2. Maintain body tension so that your body is in a straight line. Remember, we are using the muscles of the body's core to feel your stomach tighten and your buttocks squeeze.

 

3. Hold for a minute, making sure to breathe naturally. If the minute is too long, choose a slightly shorter interval.

 

 

 

1 minute: elbow-forearm support / floor board

 

1. Falsehood on the floor, face down, with your elbows directly at shoulder level. Make sure your legs are straight, fully extended, and propped up on tiptoe again.

 

2. Maintain body tension and make sure it goes straight from your shoulders to your ankles. Activate your abdominal muscles and squeeze your buttocks together.

 

3. Hold for a minute, making sure to breathe naturally. If the minute is too long, choose a slightly shorter interval.

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1 minute: Raised leg

 

1. Go back to the position of the elbow-forearm rest

 

2. This time, lift your right leg for 30 seconds, slightly higher than your torso (if possible).

 

3. Duplication with the left leg for additional 30 seconds.

 

 

1 minute: Lateral forearm support/plank

 

1. Lie on your right side and your right forearm 90 degrees on the floor. Put most of your weight on your forearm, but be careful not to put too much pressure on your shoulder.

 

2. Kind sure that your expression and body are facing forward and that your pelvis is off the floor. If you essential to put one foot behind the other to lift, do so calmly, but try to hold these together for the side plank.

3. Now, slide your hips up towards the ceiling and hold your chest up.

4. Extend your left arm towards the ceiling. Your right elbow should be holding most of the weight, with the side of your right foot closest to the floor.

5. Remain in this position for 30 seconds, making sure to breathe deeply.

6. Repeat on the left side of your body.

1 minute: elbow-forearm support

 

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

 

And you did it! In no time - just five short minutes - you will have trained all your body muscles for the day. You can repeat this sequence at as many intervals as you want, or you can even increase the time per exercise to challenge yourself further and get stronger!

Fitness Guest Author