Plank workout for core and shoulders

6-Minute Plank Workout For A Strong Core and Shoulders

The plank is one of the most popular ab exercises. Unbeknown to many, this exercise strengthens shoulder muscles, especially the straight-arm plank.

In short, this workout will build your ab and shoulder muscles. It’ll also activate your triceps and butt muscles.

While the plank is a relatively safe exercise, you need to perform it properly to avoid injuries.

Firstly, keep your shoulder muscles tight and extended. Secondly, tighten your ab and butt muscles to prevent your hips from sinking. And remember to keep your neck in its neutral position all the time. Don’t lower your head.

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This plank workout will make it easier for you to do push-ups because it’ll strengthen your arms, shoulder, and core.

Do this workout for one week and then advance to a more challenging one. Feel free to do the plank workout twice a day.

Make sure you maintain proper form while doing the exercises. Below the video are instructions on how to perform each exercise properly.

6-Minute Plank Workout

Use this 6-minute plank workout a killer core #plank #core #workout #flabfix

Here’s a breakdown of the plank workout:

Straight Arm Plank – 20 Seconds

Full Plank with Leg Lifts – 20 Seconds

Rest 15 Seconds

Plank with Toe Tap – 20 Seconds

Rocking Plank – 30 Seconds

Rest 15 Seconds

Knee Plank Shoulder Taps – 20 Seconds

Plank with Arm Reach – 20 Seconds

Rest 15 Seconds

Alternating Side Plank – 20 Seconds

Plank Knee Tuck with Twist – 30 Seconds

Rest 15 Seconds

High Plank to Elbow – 30 Seconds

Crouch Over Plank – 30 Seconds

Straight Arm Plank

While holding this plank variation, keep your body aligned in a straight line and hands shoulder-width apart.

Remember to keep your ab and butt muscles tight to prevent the hips from sinking.

Full Plank with Leg Lifts

This variation is more challenging than the straight-arm plank because you have to support your body with one leg as you lift the other.

Keep the leg you’re lifting straight and the butt muscles tight in order activate your glutes.

Plank with Toe Tap

Simply hold the plank, then lift one leg to the side, and tap the floor. Lift the opposite leg and repeat the movement.

Tap the floor slowly in order to greatly activate your ab and core muscles.

Rocking Plank

This plank variation will strengthen your shoulders. Keep your shoulders fully extended while doing this exercise.

Knee Plank Shoulder Taps

The knee plank shoulder taps don’t activate ab muscles very much but they will strengthen your shoulders.

Make sure your knees, hips, and shoulders are aligned in a straight line. Slowly tap your shoulders without moving your hips.

Plank with Arm Reach

This may be the most challenging plank variation so far but it’s very rewarding. Keep your ab and butt muscles tight as you lift your forearm off the floor.

Alternating Side Plank

The alternating side plank will strengthen your oblique, ab, and shoulder muscles. Tighten your oblique muscles to prevent the hips from sinking as you twist your torso.

Plank Knee Tuck with A Twist

This exercise builds the ab and oblique muscles. Simply tuck your knee toward the chest, then twist it to the opposite side, and return it to starting position. Avoid raising your hips as you do the plank knee tuck with a twist.

High Plank to Elbow

High plank to elbow targets the abs, oblique, and shoulder muscles. Keep your body aligned in a straight line pull your knees in as much as flexibility allows.

Crouch Over Plank

This exercise may seem easy but it’s quite challenging if you do it properly. Make sure your knees are directly below your hips. And keep your ab muscles tight throughout.

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