Plank is also one of the most effective abs exercises to lose belly fat because it requires core strength along with upper body strength, such as arms and shoulders.
The problem is that it’s hard to do it alone, and because it’s hard, I keep procrastinating, and even if I do, I often give up and gives up in the middle, so today, from beginners to intermediates
I would like to introduce the 5-minute abs challenge workout with various plank variations so that it is not too difficult and not boring. If left untreated, waist fat, flank fat, and belly fat, commonly referred to as age fat, can lead to various diseases such as obesity and adult diseases.
Today’s moves are (DAY3) Full Body Strength Challenge/ 5 Minute Plank (Beginners welcome) If you find the video and follow it, you will be able to exercise much easier and have fun.
1. Core strengthening and balance for beginners
Step 2 Lower your right hand back into place and reach back strongly, this time extending your left hand forward.
Repeat step 3, changing the directions.
After repeating step 4 10 or more times, rest comfortably in baby’s pose for a while.
TIP! Remember to stretch your hands out in front of you so they don’t go under your shoulders.
2. Core strengthening and balance for experts
Step 2 Press hard into the floor with the palm of your left hand and push your heel back as you reach forward with your right hand.
Step 3 Keep your core strong and repeat with the opposite arm.
Step 4 If your wrist hurts, switch to the lower knee option in the middle.
TIP! Spread your feet slightly wider than your hips to keep your balance and reduce body shaking.
3. Core workout for beginners + experts
Step 2 After warming up enough with the first step, if possible, come up on a plank and lower your knees one by one to touch the floor.
Step 3 Lower your knees to the floor and repeat without resting for 1 minute, choosing which of the previous two options is right for you.
Step 4 Lower your upper body to the floor and rest in Baby’s Pose to slow your breathing.
TIP! If your back hurts when exercising your abdominal muscles, pull your abdomen more strongly towards your back, and if you still have pain, lower your knees for a while, rest, and move forward again.
4. Whole body exercise according to the level
Step 2 Beginners should practice stretching their legs and holding on. (10 seconds, 20 seconds, 30 seconds, increase the time and hold)
Step 3 If you are comfortable with the steps above, try lifting one leg at a time.
Step 4 Focus on activating the arms, shoulders and core as well as activating the hips each time you lift your legs.
TIP! For those with weak wrists, try practicing this elbow plank consistently without legs. As your core strength improves, you will be able to lift your legs.
Live ZOOM Yoga and Pilates with Song Mr
*ZOOMyoga&Pilates classAdvantages
- You can exercise comfortably without others noticing
- With minimal time investment, not only ‘weight loss’, but also the effect of improving muscle strength, strengthening flexibility, correcting body shape, relieving stress, and improving depression
- Guidelines to continue the exercise routine in daily life by regularly managing private parts
- Real-time ‘posture correction’ from the instructor (available for 1:1 private lessons and group classes)
- Before the first-class experience, through telephone consultation with the teacher, specific individual goals and NEEDS are communicated, and satisfaction with the class is maximized.
Those who want to participate in the ‘Miracle Diet Yoga and Pilates’ class, KakaoTalk ID yogafulness life Or email connect@yogafulness.life to apply.
Hayeon Song, Yoga Teacher / CEO of Whole Life Yoga
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Email address connect@yogafulness.life
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