A 10-minute plank series to work every angle of your core

Want to lose belly fat and build a six-pack? ZADI Training founder Adala Bolto shares a quick but incredibly effective 10-minute ab workout you can do in the comfort of your own home. 

Besides the obvious aesthetics, did you know that conditioned and strong core muscles can literally change your life?

Research shows that people with poor muscle endurance in their lower backs are four times more likely to suffer from ongoing lower back pain and possible injuries than those who have good core muscle endurance.

A great way to test your endurance is simply seeing if you can hold a flawless plank or side plank for up to one minute for multiple sets – up to four is a great goal.

To achieve this goal, it’s important you take some time to focus on your abdominal area by incorporating high volume, high rep isolation sessions into your workout regimen. And this 10-minute workout will do just that.

Do it as a standalone workout or incorporate it into your sweat sesh.

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A 10-minute plank series to work every angle of your core


50 seconds on, 10 seconds rest.

Perform two solid rounds and smile throughout the burn.

Mountain climber

1. Start in a traditional plank with your shoulders directly over your hands, you want to keep your back flat and your butt down, basically your hips should be in line with your shoulders.

2. Engage your core (think about pulling your belly button up and toward your spine) bring your knees it toward your elbow. It’s okay if you can’t bring the knee all the way to your elbow. Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow. Return to the starting position.

3. Keep alternating legs in a fast pace and begin to pick up the pace until it feels like you’re “running” in place in a plank position.

Push to plank

1. Start in a plank position on your forearms with your feet shoulder width apart and your lower back flat.

2. Press your body up to a push-up position and then lower yourself back down into the plank.

3. Do all the reps on one side or alternate sides for the recommended number of reps.

Side plank

This is a very effective unilateral drill which you can add plenty of variety to like, pulses, rotations, hand weights when the standard side plank is no longer feeling like a challenge.

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

2. Engage your core by drawing belly in, then lift your hips off away from the floor until your body is in a straight line from the crown of your head. Aim to lengthen your body all the way to your toes and hold. Continue to contract your core whilst breathing and not letting go of the brace or alignment.

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

Toe tap to plank

1. Start in a plank position, arms directly under shoulders, hips also in line with shoulders whilst engaging your core

2. Reach opposite hand to opposite toe and continue to alternate as fast as you can whilst maintaining good posture. Try your best to avoid rounding back.. If this becomes too difficult, start by reaching to knees.

Static plank

1. Start in a plank position, arms directly under shoulders

2. Bring hips in line with shoulders whilst engaging your core

3. Hold this static position while engaging core and maintain breathing normally for the allocated time.

Adala Bolto is the founder of ZADI Training, the first ‘franchise’ network to offer female specific HIIT and functional combination programs – endorsed by exercise science, innovative technology, smaller trainer/participant ratios and an environment which promotes targeted fitness. Follow them on Instagram @zadi.training.

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