10-Minute Daily Plank Workout Routine

The best way to strengthen the core is doing planks. A research shows that the greatest core muscle activity occurred in the plank exercise. Core muscles were shown to be strengthened effectively and the muscle activity was directly correlated with the posture of the exercise and the location of the muscle.The following exercises will effectively strengthen your core in just minutes per day. Here's how to get started.10-Minute Daily Plank Workout perform a quick warm-up of a one minute walk/jog in place and a light stretch. Now you're ready to go! To reach a full 10 minutes, perform each plank exercise below 2-4 times through.Straight Arm Plank: You can start in a push-up position on the floor with your arms slightly wider than shoulder-width apart. Keep your hands under the shoulders maintaining straight arms, with toes tucked. Keep your core tight and body straight from head to toes and avoid sagging at the hips or dipping your head.Breathe through this exercise for 30 seconds.

Reverse Plank: Sit straight on an exercise mat with legs extended in front of you.Keep your palms, fingers spread wide, on the floor slightly behind and outside your hips. Now, press into your palms and lift your hips and torso toward the ceiling.Look up to the ceiling, point your toes, and keep your arms and legs straight. Try to keep entire body strong to form a straight line from your head to your heels.Make sure you tighten your core Try to pull your belly button back toward your spine.Hold this position for 30 seconds.

Forearm Side Plank: Lie on your right side on an exercise mat with legs extended (right leg will be placed directly on left leg, feet stacked). Keep your right elbow directly under your shoulder resting on the forearm.Keep head and spine neutral. Make sure your right hip and knee remains in contact with the floor. Engage the core and lift your hips and knees off the floor.Hold this plank for 30 seconds. Repeat on the other side to complete the set. Pyramid Plank:Start the exercise in the plank position, with your forearms on an exercise mat. Maintain a tight core and start pressing your hips toward the ceiling, remaining on forearms, and gently pressing heels toward the floor (think upside down "V" shape).Lower hips returning to plank position, and push up onto hands. Move your body into a downward dog yoga position (hips raised again toward the ceiling) while maintaining a tight core and straight back.Stretch your heels and chest toward the floor simultaneously. Slowly return to the plank position on forearms.Repeat exercise for 30 seconds.

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