that squats and crunches
are just too much for you we found a
solution for you no matter whether
you're a beginner or just a busy lady or
gentleman these seven simple exercises
will take just five minutes of your time
and will suit any level of physical
condition because they're all based on
one phenomenal exercise plank hey don't
run away no this is good
plank is famous for its four main
benefits one a toned belly to strong
back three flexible body for good
posture just do it with us every day
preferably in the morning when you're
still fresh and full of energy and we
will make sure that every training is
fun and in just thirty days you will be
surprised to find a so much slimmer and
fitter body in the mirror hey what are
you doing in my bathroom so why do we
make the first step to your transform
body right now let's start you don't
even have to start your stopwatch I'll
be counting for you
exercise number one full plank lie down
with your belly on the floor then raise
your body on your straight arms and toes
and keep it horizontally your body
should make a straight line head the
heels breathe normally you need to keep
this position only for 60 seconds let's
give it a try
ready the countdown starts now plank is
one of the best exercises for core
conditioning it strengthens your abs but
also works your glutes and hamstrings
supports proper posture and improves
balance how are you doing
hold on try to breathe normally inhale
exhale that's right
okay just five seconds left five four
three two one
Wow that's great let's try the next one
exercise number two elbow playing keep
the same position on your belly now
raise your body on your elbows and toes
and keep it horizontally your body
should make a straight line head to
heels don't forget to breathe normally
this time only 30 seconds come on you
can do it
plink is one of the basic poses in yoga
so you can be sure it is absolutely
healthy for your body and will keep you
energized for the whole day Yogi's don't
lie especially the yogi who said when
you come to the fork in the road take it
three-two-one
you are SuperDuper I'm amazed all right
here we go exercise number three raised
leg plank prop your body in the position
of elbow plank raise your right leg to
the level of your glutes or higher and
breathe normally
up we go breathe normally because your
muscles will need to receive oxygen if
you hold your breath your blood and
abdominal pressure can increase
significantly and have harmful effects
on your body
three-two-one
now put your right foot on the floor and
raise the left leg to the level of your
glutes that's right
hold on apart from working on your back
abs chest neck and shoulders leg raise
plank also strengthens your glutes and
back thighs and every exercise that we
do should be healthy to your body so
inhale exhale inhale exhale to one great
I can see you're ready for exercise for
left side plank turn to your left side
and put the left elbow strictly under
the shoulder make sure your legs are
straight now push your bottom and waist
up balance yourself on your arm and feet
until your body makes a diagonal line
breathe normally and up only 30 seconds
side plank makes your abdominal side
muscles stronger and keeps your waste
bin whoo it's also a great pose to
strengthen your shoulders and arms
that's right it's not hard is it
five four three two one
well god
exercise number five can I guess mm-hmm
right side plank turn to your right side
and put the right elbow strictly under
the shoulder make sure that your legs
are straight
now push your bottom and waist up
balance yourself on your arm and feet
until your body makes a diagonal line
and breathe normally and another thirty
Seconds have started just now keep your
balance don't sink in the shoulder I can
see you you are doing great we're almost
there
three-two-one
okay just two exercises left exercise
number six full plank again absolutely
you've done this one before will let's
repeat raise your body on your straight
arms and toes and keep it horizontally
your body should make a straight line
head the heels breathe normally this
time only thirty Seconds you can do it
make sure your palms are right under
your shoulders if not move them
carefully your body should feel solid
yes just like that
you are just out blank superhero you
know that don't you
maybe five more seconds mm-hmm and here
they are five four three two one
Wow and one last exercise to go exercise
seven elbow plank yes again okay keep
the same position on your belly now
raise your body on your elbows and toes
and keep it horizontally your body
should make a what straight line head to
heels
right and breathe you should hold the
position for sixty Seconds
how you doing
keep your glutes down your body is a
straight line yeah there you go
Oh 30 seconds already passed and you are
still standing you are my superstar
all righty keep going
ah five seconds left five four three two
one all right you've done it you are a
god of Planck all right and here is your
daily workout plan summary that might be
handy number one full plank one minute
to elbow plank 30 seconds 3 raised leg
plank right leg 30 seconds left leg 30
seconds 4 right side plank 30 seconds 5
left side plank 30 seconds 6 full plank
30 seconds 7 elbow plank one full minute
and one last thing before we say goodbye
today once you feel that you are ready
to intensify your workout try not to lie
down on the floor between the exercises
and just keep your body up while
changing the arms position yeah you can
do it I'm sure you can make it see you
tomorrow
have you tried plank exercises before
share your experiences in the comments
don't forget to hit the like button and
click subscribe to stay on the bright
side of life
A 5 minute workout that replaces high
intensity cardio is it you who always
dreamt about the Fit Body but didn't
know how to start or is it you who
always thought
Social Links: