THE THREE-MINUTE PERFECT PLANK WORKOUT


Tired of doing crunches to work your core? The plank is a phenomenal exercise that gives you the option of doing something other than a crunch to work your abs.

This three-minute plank workout takes advantage of how variable the plank can be while still pushing you to work hard and strengthen your core.

Here’s what the workout looks like. Each plank variation is held for 30 seconds:



– Plank
Planks are great for working the abs, and the elbow plank is harder on the abs than the traditional plank in push-up position.

– Plank with leg raises
1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart.
2. Lift your left leg to a 45-degree angle and hold.
3. Switch legs and repeat.

Keep your core tight, your glutes engaged, maintain your back flat and your hips level. Lift your leg, being careful not to arch your back, and hold for as long as you can. Breathe in as you lower the leg and return to the plank position.

– Side plank on right arm
– Side plank on left arm
Side plank rotation is an advanced version of the side plank exercise. Just like the regular side plank, this variation also targets and works the obliques.

In addition to working your ab and oblique muscles, you also work your lower back, hips, and shoulders. It’s a great exercise for building core strength and stabilization.

The standard side plank exercise is considered an isometric exercise, in which you maintain a side bridge, static position for a duration of time.

Although the side plank with rotation is a plank exercise, it holds the element of both dynamic and static exercises.



– Plank
– Spiderman Planks
1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and with your feet hip-width apart.
2. Bring your right knee to your right elbow.
3. Extend your right leg back and return to the starting position.
4. Repeat on the left side.

Squeeze your belly button into your spine and keep your back nice and straight. With your pelvis tucked in, bring your knee as close to the elbow as you can, but keep it away from the floor. Breathe in as you return to the starting position.

If you need to take a break during one of the planks, just place your knees on the ground and rest for a bit, then once you’re ready go back into the plank.

If you get done with this workout and want to work your core even more, you can try this core workout too: