To strengthen the core: 5-minute plank training!

You want to strengthen the core because you know all the great reasons why it matters, but don't have the time? How about in just 5 minutes of training a day you can do a lot? And you do not need a single props or go to the gym?

Core is the key to health

A strong core is important for strength and stability as well as for better posture. It is also necessary to perform a number of other exercises to prevent injury or irregular movement patterns. Therefore, regular training for core is equally important for health and fitness.

The core muscle function is as follows:

• Stabilizes the spine
• Ensures proper posture
• It facilitates movement
• Improves balance
• Functional contributions

Weak core muscles increase the risk of:

• Negative changes in posture
• Spine problems
• Lower back pain
• Frequent poor position of the pelvis (tilt)
• Muscle tension

Core exercises increase muscular strength and stability, and strong core is an excellent prevention of injuries to the knee, hips and lumbar spine.

Benefits of Endurance Performance

As stated earlier, a strong core has a number of positive effects on health, but also on the better and better performance of a number of other exercises. Plank is one of the most effective core strengthening exercises, and its advantage is that its performance is simple and requires no props or equipment.

Therefore, do this 5-minute workout every day that involves only different versions of the plank and in a short time you will make a significant contribution to the strength of your core.

5 minute plank workout

Before you start, do a 1-minute warm-up in the form of stretching or light jogging in place.

The training consists of 4 exercises that you will do for 30 seconds, one after the other. Work 2 circles:

1. Plank on arms outstretched

Stand in the starting position for the draft, with your palms resting a little wider than shoulder width apart. The palms should be just below the shoulders and the arms fully extended (elbows locked). During the performance of the plank, the body must remain straight without lowering its head or dropping its hips.

Stay in position for 30 seconds.

2. Reverse plank

Sit on the floor (or rug) with your legs outstretched in front of you. Lay your palms on the ground next to your hips with your fingers extended. Push your palms up and lift your hips off the ground, making your body a straight line, from toes to head. Tighten your abdominal muscles and make sure you stay straight throughout the performance.

Stay in position for 30 seconds.

3. Side plank

Lie on your side on the floor (or on a rug) with your legs outstretched and feet resting on top of one another. With your forearm rest against the floor just below your shoulder. Lift off the forearm, lift the body in a straight line, from heel to head. Extend your upper arm with your body.

Stay in the position for 30 seconds, then turn to the other hand and repeat for 30 seconds.

4. Plank with alternating shoulder touch

Stand in the starting position as a push-up, as in the first exercise. From this, alternately separate the palms from the floor and touch the shoulder of the opposite hand, and return the palm to its initial position. Do the next repetition with the opposite hand.

Exercise for 30 seconds.