No Gym, No Problem! 5 At- Home Bodyweight Plank Exercises To Build Stong Abs!

You may think that 1 minute is nothing, but not doing these exercises. Plank exercises is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

Plank is possibly the best exercise to strengthen your core. Here are 5 Plank Exercises you can do at the comfort of your living room to build a Strong Abs! 

The Side Plank is an often overlooked exercise for building strong abs.

  1. Start on your side with your feet together and one forearm directly below your shoulder.

  2. Contract your core and raise your hips until your body is in a straight line from head to feet.

  3. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

    Leg Elevated Plank is a full body exercise you can do anywhere that trains your core, legs, glutes, and shoulders. 

     

    1. Start in the low plank position with your body in a straight line, your elbows bent and under your shoulders and your feets hip-width apart.

    2. Lift your Left Leg to a 45-degree angle and hold. 

    3. Switch Legs and repeat. 

     

    Raised Arms Full Plank

    1. Begin in a plank position with your weight resting on your forearms and your body in a completely straight line from your shoulders to your ankles.

    2. Tighten your abs and without letting your hips shift, raise one arm out straight in front of you. Pause, then lower it back to the starting position.

    Plank with Knee to Elbow

    1. Begin in the top of a push-up position with hands directly beneath your shoulders.

    2. Tighten your abs and bring one knee to the outside of the same arm, pausing for a moment before straightening the leg back behind you. Keep the leg elevated and repeat the movement.

    Full Plank with Leg Raises

     

    1. Start in a high plank position.

    2. Alternate between right and left leg lifts while keeping your core contracted.

    Become a Master: 

    • 15sec – novice

    • 30sec – average

    • 1min – good

    • 2min – very good

    • 3min – excellent

    • 4min – side-plank master

     

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

     

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.