7 days ago
This 5-Minute Plank Routine Will Sculpt Your Body in 3 Weeks
How about starting your day with 5 minutes of plank exercise? That's what coach Nathalie Errandonea-Mewesfounder of fitness platform NRG BarreBody whose classes promise to give you "the elegance of a ballerina (Nathalie is a former ballet dancer) and the strength of an athlete".
"Plank exercises are essential for strengthening deep muscles, especially the abdominals and back," she explains. They improve posture and reduce the risk of injury. By practicing regularly, we gain stability, tone and efficiency in her daily movements." By following a planking routine 3 to 5 times a week, for between 5 and 10 minutes, the first results can be seen on the body in 3 to 4 weeks, "with a firmer stomach and straightened posture", she details. "If you continue, you'll get better muscle definition in the trunk. This not only strengthens your physique, but also your self-confidence." On the program, then: "10 different variations of planks, 30 seconds each, 5 minutes to strengthen and shape your figure for summer." Practised in the morning, these exercises gently awaken the muscles, while establishing a regularity that will enable lasting results to be drawn without spending too much time on them, according to the coach.
10 plank exercises for rapid strengthening
This move strengthens the core and shoulders while improving flexibility, stability and circulation. Start in high plank position: Hands under shoulders, body in a straight line from heels to head, abs engaged. Switch to downward dog: Push into hands, hips up to form an inverted "V", heels down. Return to plank: Bring the weight forward, shoulders over wrists, hips in line with for 30 seconds.
2. Bent-knee plank
This movement strengthens the glutes and hamstrings, while challenging the core and stabilizing the hips. Start in a plank, knees bent close to the ground, arms straight, back straight, abs engaged. Extend one leg backwards in an arabesque, keeping your hips stable and straight. Bend the knee of the raised leg (towards the chest), then fully extend it again. Repeat for 30 seconds (15 seconds each leg).
3. High hip with rotation
This movement improves hip mobility while strengthening the obliques and core stability. Start in high plank, hands under shoulders, body aligned, abs engaged. Bring one knee toward your chest, balancing on the other leg and hands. Gently turn your torso from left to right, opening your hip on the side of the raised leg. Alternate the movement, controlling the rotation and engaging the for 30 seconds (15 seconds each leg).
4. High hip with body-weight shift
This movement strengthens the shoulders and core, and improves dynamic body coordination. Start in high plank, hands under shoulders, body straight, abs engaged. Bend both knees, keeping your back straight, then slowly shift your body weight to your feet. Regain momentum to push body forward, returning to high plank position, shoulders in line with wrists. Repeat movement: 30 seconds.
5. Lateral high plank
This movement improves thoracic mobility while strengthening the obliques and lateral stability of the trunk. Start in high plank on one side, hand directly under shoulder, body aligned, feet stacked or slightly staggered. Twist your free arm under your body (Thread the Needle), keeping your hips elevated. Bring arm back to starting position, maintaining movement: 30 seconds (15 seconds each side).
6. Lateral hip on elbow
This movement strengthens the hip abductors and obliques, and improves the body's lateral stability. Start in side plank on one elbow, elbow under shoulder, body aligned, feet stacked or slightly staggered. Slowly raise the outside leg upwards, keeping the body stable. Lower the leg gently without lowering the the movement for 30 seconds (15 seconds each side).
7. High hip with arms behind the back
This movement develops core stability and strengthens the shoulders, while improving body balance. Start in high plank, hands under shoulders, body aligned from heels to head, abs engaged. Raise one arm and place it behind your back, keeping shoulders and hips stable and well aligned. Hold the position, without letting the body tilt or the movement: 30 seconds (15 seconds each side)
8. High plank with raised leg and fold-out
This movement strengthens the glutes and hamstrings, and improves core and hip stability. Start in high plank, hands under shoulders, body aligned, abs engaged. Lift one leg back, keeping foot pointed and leg straight. Bend the knee of the raised leg (heel towards buttocks), then extend it again (fold out), keeping the raised leg arabesque. Keep hips and trunk stable for 30 seconds (15 seconds each side).
9. High hip with arabesque leg
This movement strengthens the glutes, engages the core-stabilizing muscles and improves hip mobility. Start in high plank, hands under shoulders, body aligned, abs engaged. Raise one leg backwards in an arabesque (straight leg slightly raised). Bend the knee of the raised leg, bringing the knee towards the chest. Re-extend the leg behind you in arabesque, keeping control and stability of the the movement: 30 seconds (15 seconds each side).
10. Back elbows
This movement deeply strengthens the abs and shoulders, while improving postural control and core stability. Start in a forearm plank, elbows under shoulders, body aligned from heels to head. Gently rock forward, rolling on your toes, shoulders slightly in front of your elbows. Move backwards, bringing the weight back towards the heels while keeping the body straight. Repeat for 30 seconds.
