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- This 4-Move Plank Workout Is Exactly What You Need to Strengthen Your Abs
This 4-Move Plank Workout Is Exactly What You Need to Strengthen Your Abs
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If there were a connection between fitness and astrology, specifically birth charts, my rising sign would be strength training, my moon sign would be abs, and my sun sign would be recovery devices. Until someone can verify my fitness birth chart, I’m going to stick to what I know and love: ab-strengthening workouts. This quick and simple ab workout was designed with all levels in mind, and the best part is that it requires absolutely no equipment.
This four-move workout highlights the plank (one of the best ab exercises, in my opinion) and will work your obliques, deep core muscles, and the tiny muscles in your back that also happen to be a part of your core. This workout is short, but I promise you, it’s going to feel like you did 15 minutes of nonstop ab work. Check it out ahead.
4-Move Bodyweight Ab Workout
Complete two rounds of the following ab workout. If you need to take a short break in between rounds, feel free to do so.
- Forearm Plank: Hold for 30 seconds.
- Side Plank (Right): Hold for 30 seconds.
- Reverse Plank: Hold for 30 seconds.
- Side Plank (Left): Hold for 30 seconds.
Related: Weak Abs Could Be Causing You Back Pain – Here's How to Get a Strong and Stable Core
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Forearm Plank
- Start face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
- Keep your back flat – don’t let it droop or you’ll be defeating the purpose. Picture your body as a long, straight board or plank.
- Hold for 30 seconds.
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Side Plank (Right)
- Begin by lying on your right side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
- Place your top foot in front of your bottom foot, or stagger your feet if your balance feels off.
- If you feel discomfort in your bottom shoulder, place your left hand on your right shoulder and pull the left elbow down across the chest.
- Hold for 30 seconds.
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Reverse Plank
- Begin lying on a yoga mat in a supine (facing up) position.
- Bend your elbows, moving them directly underneath your shoulders; avoid angling your elbows out to the sides.
- With control, brace you abs (you should still be able to breathe normally), squeeze your glutes, and lift your body up off the mat. Be sure to keep your head/neck in a neutral position by looking up at the ceiling. Don’t let your hips drop down to the ground at any point.
- Hold for 30 seconds.
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Side Plank (Left)
- Begin by lying on your left side. Bring your left elbow directly under your left shoulder. Engage your core, press your left elbow into the floor, and rise into side elbow plank.
- Place your top foot in front of your bottom foot, or stagger your feet if your balance feels off.
- If you feel discomfort in your bottom shoulder, place your right hand on your left shoulder and pull the right elbow down across the chest.
- Hold for 30 seconds.