5 minute plank routine for strong abs

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4 different plank variations to work your core and help you get flat abs. See the post for exercise instructions and safety guidelines. #coreworkout #plankworkout #plankvariations

Exercise instructions

Elbow plank

  • Kneel on the floor
  • Lean forwards and put your forearms on the floor, making sure your shoulders are directly above your elbows
  • Have the palms facing, curled into a fist
  • Straighten one leg out behind you, with the toes on the floor
  • Engage your core strongly and extend the other leg behind
  • Your body should be making a straight line – if possible check in a mirror or ask someone else to check
  • Now hold this position for the given time
  • Then lower the knees to the floor and rest

Side elbow plank

  • Lay on your side, with your legs extended in a straight line
  • Take your forearm to 90 degrees with your body, your hand making a fist as before
  • Engage your core muscles and lift your upper body so that your forearm is supporting you, making sure your shoulder is directly above your elbow
  • Hold this position for the given time
  • Then lower the upper body to the floor and rest

Full plank

  • Kneel on the floor
  • Lean forwards and put your hands on the floor, making sure your shoulders are directly above your elbows
  • Straighten one leg out behind you, with the toes on the floor
  • Engage your core strongly and extend the other leg behind
  • Your body should be making a straight line – if possible check in a mirror or ask someone else to check
  • Now hold this position for the given time
  • Then lower the knees to the floor and rest

Full side plank

  • From the full plank position, take one hand off the floor and rotate your body into a position where it is at right angles to the floor.
  • Either have one foot on top of the other, or just in front of the other
  • Hold your free arm in a vertical position
  • When you have held the position for the set time, rotate back into the regular plank position and then life the other hand and rotate to the other side.

Before you do this workout, please read these safety guidelines.

For a 5 minute workout, do the full set twice.

More core workouts:

Workouts for abs 5 minute routines 2709Best core exercises on MFP


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