Mäßiges Training

Plank It

Mäßig Duration 22 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat

Hinzugefügt von James Cummings

Tags

Körpergewicht Trainings Bauch- und Kern-Workouts

Exercises

Satz 1: 1 Runde

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 seconds

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

30 seconds

Plank with Toe Taps

Plank with Toe Taps

30 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

30 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 seconds

Satz 2: 1 Runde

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

45 seconds

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 seconds

Plank with Toe Taps

Plank with Toe Taps

45 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

45 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

45 seconds

Satz 3: 1 Runde

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

1 minute

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minute

Plank with Toe Taps

Plank with Toe Taps

1 minute

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minute

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minute

Satz 4: 1 Runde

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

45 seconds

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 seconds

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 seconds

Satz 5: 1 Runde

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

45 seconds

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 seconds

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 seconds

Satz 6: 1 Runde

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

45 seconds

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 seconds

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 seconds

Satz 7: 1 Runde

30 seconds

Lying Knee Folds

Lying Knee Folds

1 minute

Lying Torso Twists

Lying Torso Twists

1 minute

1 minute

Verwandte Workouts

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9 Min 20 Sek, Mäßig

All the planks (core)

All the planks (core)

24 Min 55 Sek, Mäßig

10 Min 40 Sek, Mäßig

Plankin' Around

Plankin' Around

6 Min 30 Sek, Mäßig

Planks For Core

Planks For Core

6 Min 50 Sek, Mäßig

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Training aufzeichnen

Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Kategorien

Vorgestellt

Gewichtsverlust

Bauch & Kern

Körpergewicht

YouTube

Von der Community erstellt

Gewichtheben

HIIT

Kardio

Toning

Ganzkörper