As college students, we’re always on the move and short on time. That is why it is important to focus on workouts that use multiple muscle groups at once, like a plank. Plank routines are the perfect total body exercise that is quick, effective and can be done anywhere at any time with absolutely no equipment.
The Fit Magazine put together a quick and easy five-minute plank position routine to help tighten your core and define your abs. This workout can be completed between classes or during The Bachelor commercial breaks.
You can complete this entire routine together, do each position individually or vary your workouts by choosing a couple to try each day.
The Fit Plank Routine:
- Forearm Plank (30 seconds)
- Side Planks (15 seconds each side)
- Plank Dips (30 seconds)
- Plank Shoulder Taps (30 seconds)
- Wide Mountain Climber (30 seconds)
- Jumping Jack Plank (30 seconds)
(20 second break in-between each exercise)
An effective plank isn’t about time, it’s about tension. So remember– squeeze, squeeze, squeeze that core!!
For the more challenging plank variations that require movement, it is important to keep your body stabilized and avoid rocking side to side at all times. Spreading your feet further apart can help you to better stabilize your hips, but if you really want that extra challenge, keep your feet close together.
Forearm Plank
How to: Assume a forearm plank position with a flat back and pull your abs in tight. Make sure your palms are facing down and spread your fingers out wide, clenching your hands togethers adds extra unnecessary tension. Keep your abs and glutes contracted the entire 30 seconds.
Side Planks
How to: Assume a forearm side plank position with hips up and pull your abs in tight. Complete this for 15 seconds on each side for a total of 30 second side planks. If you want to add an extra challenge to this, try dipping your hips slightly up and down.
Plank Shoulder Taps
How to: Assume a forearm plank position with a flat back and pull your abs in tight. Tap one shoulder with your opposite hand and repeat the movement on your opposite side. Continue alternating shoulder taps for 30 seconds. Make sure only your arms are moving and everything else remains still.
Plank Dips
How to: Assume a forearm plank position with a flat back and pull your abs in tight. Dip your hips to the floor on one side, then dip on the opposite side. Continue dipping back and forth for 30 seconds. You should really feel this in those obliques.
Wide Mountain Climber
How to: Assume a forearm plank position with a flat back and pull your abs in tight. Bend one knee and slowly move it toward your elbow on the same side. Alternate this motion on both sides for 30 seconds.
Jumping Jack Plank
How to: Assume a forearm plank position with a flat back and pull your abs in tight. For 30 seconds, jump your feet in and out and remember to keep your booty down. For the last exercise of the circuit, we want to get our heart rates up!
We even made a playlist for you to listen to while you crush this workout!
Cover image credit: hypebae.com
