No time for a full workout today? No sweat!
You can do the 5-minute plank from Darebee Resource (darebee.com) – an independent fitness resource run and maintained by fitness enthusiasts. The plank helps develop strength in the core, shoulders, arms, and lower back. You’ll hit all the major muscle groups, if you really push—you’ll get a cardio surge as well.
Training the abdominal muscle group is not a walk in park, because the muscles do not all respond to training at the same rate. Also, there is a core group of abdominals, running beneath the external ones with muscle fibres pointing the opposite way. No single exercise can adequately address the training which helps explain why strong abs is hard to attain.
The 5-minute plank uses relative inactivity to challenge the abdominal muscles and strengthen them. In five minutes you get to exercise as many parts as possible of the muscle wall. The result: strong abs, a strong core, more power and better coordination.
Instructions: Repeat each move with no rest in between until the set is done. It will only take five minutes but it will likely to make you cry… or at least whimper a little bit.
What it works: abs, chest, glutes, lower back, core.
Tip: To gain the maximum out of your time in this exercise tense your abdominal muscle group at each rep.
HOW DO YOU DO A PLANK?
Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground. Create a straight, strong line from head to toes – a plank, if you will.