Short-time workouts are everyone’s favorite specially under a time-crunch. The only downside of short-time workouts are the limitations to one portion of the body. You can possibly do 5-10 minutes of full workout for just the abdomen. But what about your torso, core and glutes.
That’s why we have come up with a few minute-saving exercises that target all parts of the body through minimal regimes. All you have to do, is plank under a planned regime. Here’s how :
1. Full-Body Plank
- Bring your upper body down on a mattress, supporting it on your arms
- Arms should be right under the shoulders, fingers facing back
- Use your toes to balance the lower body well
- Make sure to have your core and glutes tight, body needs to be perpendicular to the floor
- Maintain the posture for 1 minute and loosen the body down
2. Elbow Plank
- Bring the upper body down in plank position by propping up till hips on your elbows
- Arms should be facing our, elbows parallel to the torso
- Have your legs raised straight up from the support of your toes
- Be still in this position for 30 seconds
3. Raised Leg Plank
- Initiate the elbow plank position and keep the body supported firmly over the elbows and toes
- Maintaining a good core strength, raise your right leg, parallel to the shoulders
- Bring it down after 1 second, landing on your toes
- Raise the alternate leg and repeat the pose
- This should be done 30 seconds for each side
4. Side Plank
- Roll on your left side and raise your upper body up on the left elbow
- Support the lower body on your left calf
- Stack the right leg on your left foot
- Maintain this position for 30 seconds
- Initiate the same for the right side plank
5. Side-Plank Leg Raise
- Initiate a side plank from the left side
- Let the free hand be raised up
- Lift up the right leg slightly
- Keep for about a few seconds and bring it down
- After 30 seconds of one side, roll to the other side and lift the left leg, body supporting on the right leg and elbow
6. Plank with Mountain climbers
- Put your body down on a mat and prop yourself up to plank
- Keeping the core and glutes intact, bring the left knee close to your abdomen
- Extend the left knee out to bring in the right knee towards the abdomen
- Continue this for 2 reps, 1 minute each
These exercises will make sure that your core, glutes, abdomen and thighs are toned and flexible.
