Exercises that will help you get rid of abdominal folds. Workout based on the plank

The long weekend is over, which means it’s time to get back to training. Let’s work off mayonnaise salads and sweets with an unusual workout consisting of nothing but planks. Monotonous, you might say. How not! Fitness blogger Tanya Fedorishcheva will not let you get bored. You will need seven minutes of free time, a mat and a fighting attitude.

blogger, author of two books on home workouts, fitness marathon host.

We’re in for a very intense workout: 15 plank-based exercises. Pay attention to the correct technique for each exercise. It is important to twist your pelvis during each movement, tense your abs and breathe correctly. You should stretch before training.

Important! Rest after each exercise is not allowed.

Kneeling plank with changing the position of the arms and straightening the legs

Tehnika:

• Stand in the position of the plank on the elbows. Knees bent and standing on the floor;
• straighten one of the arms, leaving a stop on it;
• then straighten the other arm;
• then alternate back on your elbows;
• then straighten one of the legs, staying in this position for a second;
• return the leg to the starting position;
• repeat the movement with the second leg.

Do the exercise for 30 seconds.

Plank on the knees with a touch of the shoulder

Tehnika:

• Stand in a plank position on straight arms. Knees are bent and stand on the floor;
• touch the left shoulder with the right palm;
• return the hand to its place;
• then touch your left palm to your right shoulder;
• put the hand back in place.

Do the exercise for 30 seconds.

Plank on straight arms with bending of legs

Tehnika:

• stand in the plank position on straight arms;
• bend one leg and immediately straighten it;
• then repeat the movement with the other leg;
• perform each movement dynamically.

Do the exercise for 30 seconds.

Kneeling plank

Tehnika:

• Stand in a plank position on the elbows. Knees are bent and stand on the floor;
• lower the pelvis and body so that they form a straight line;
• stay in this position.

Do the exercise for 30 seconds.

Plank on the knees with a turn of the body

Tehnika:

• Stand in the position of the plank on the elbows. Knees are bent and stand on the floor;
• turn the body to the right until the pelvis touches the floor;
• return to the starting position;
• repeat the movement, but now to the left side.

Do the exercise for 30 seconds.

Kneeling plank with arm rotation

Tehnika:

• We stand in the plank position on straight arms. Knees are bent and stand on the floor;
• raise the left arm in front of you, immediately withdraw it to the side and then lower it to the thigh;
• return to the starting position;
• repeat the same with the right arm.

Do the exercise for 30 seconds.

Raising on the toes from the position on all fours

Tehnika:

• Get on all fours. Place your palms strictly under your shoulders and your knees under your pelvis;
• lift the torso, pulling the knees off the floor. Keep your legs straight;
• return to the starting position.

Do the exercise for 30 seconds.

Dynamic plank on the toes

Tehnika:

• Get on all fours. Place your palms strictly under your shoulders, and your knees under your pelvis;
• pull the knees off the floor, leaving them bent;
• from this position touch the left shoulder with the right hand; then the right shoulder with the left hand;
• return to the starting position;
• then straighten the left leg, putting it back;
• bring it back;
• repeat the same movement with the right leg.

Do the exercise for 30 seconds.

Plank with pelvis backward

Tehnika:

• Stand in a plank position on the elbows. Knees bent and standing on the floor;
• straighten first the left arm, then the right arm;
• then immediately draw the pelvis back until the hips touch the heels;
• return to the plank on straight arms and alternately lower back to the elbows.

Do the exercise for 30 seconds.

Dynamic plank with step-ups

Tehnika:

• stand in a plank position on straight arms;
• touch the left hand with the right, then immediately vice versa – the left hand with the right;
• return to the starting position;
• step with the left foot to the right and immediately return the foot to the place;
• now without rest, step with the right foot to the left;
• repeat all over again.

Do the exercise for 30 seconds.

Plank with steps on the elbows

Tehnika:

• Stand in a plank position on the elbows. Knees bent and standing on the floor;
• turn the forearms inward and place them parallel to each other;
• from this position, place the left hand in front of the right. Then the right hand in front of the left;
• then repeat the same two steps with the hands, but backwards.

Do this exercise for 30 seconds.