5 minutes effective home workout.
Plank is famous for its four main benefits which are tone belly, strong back, flexible body and good posture. All you need is 5 minutes effective home workout.
Just do it every day especially in the morning when you are still fresh and full of energy. In just thirty days you will be surprised to find out how much slimmer and fitter body you have achieved when you look into the mirror.
Mind you, why don’t you make the first step to your transform body right now? You don’t have to wait till everything get out of hand. If I can do it, you can do better, all you need is this 5 minutes effective home workout without equipment.
1. Full plank
How to do a full plank? Down with your belly on the floor, then raise your body on your straight arms and toes and keep it horizontally. Your body should make a straight line head to the heels, make sure to breathe normally, you need to keep this position for sixty seconds, you can keep this position up to one hundred and twenty minutes if you can.
When I first started, I started with ninety seconds, but now I can hold the position up to one hundred and fifty seconds. Can you give it a try right now? yes, you can, I will be here counting for you and you will be glad you did at the end.
Here is the thing, plank is one of the best exercises for core conditioning, it strengthens your abs, also works your glutes and arm strings, support posture and improve balance.
2. Elbow plank.
How to do elbow plank? It actually a little bit different from a full plank, keep the same position on your belly, now raise your body on your elbows and toes, keep it horizontally, your body should make a straight line head to heels just like a full plank.
Breathe normally and keep this position for at least thirty seconds or 60 seconds, it depends on how far you can go, note, everything written in this article is what I do every day and I have never for once regret doing it.
Elbow plank is one of the basic poses in yoga, so you can be sure it is absolutely healthy for your body and will keep you energised for the whole day. All you need is just 5 minutes effective home workout
3. Raised-leg plank.
Raised-leg plank is another plank that I find interesting, thou, it’s a bit harder than other planks, but you will be glad you did if you try it. How to do this? Prop your body in the position of elbow plank, raise your right leg to the level of your glutes or higher, make sure you breathe normally because your muscles will need to receive oxygen.
If you hold your breath your blood and abdominal pressure can increase significantly and have harmful effects on your body. You need to hold this position for thirty to sixty seconds.
Now put your right foot on the floor and raise your left leg to the level of your glutes just like you did to the right leg, hold this position for another 30-60 seconds, note, you can pause and have 10-20 seconds rest before you change to the left leg.
Apart from working on your back, abs, chest, neck and shoulders, the leg raise plank also strengthens your glutes and back thighs and every exercise we do should be healthy to our body and also effective.
4. Left and right side plank.
The left and right side plank is a one-side plank that works on your waist and belly. All you need to do is turn to your left and right side and put the elbow strictly under the shoulder, make sure your legs are straight.
Now push your bottom and waist up, balance yourself on your arm and feet until your body makes a diagonal line, breathe normally and hold the position for at least 30 seconds or more.
Side plank makes your abdominal side muscles stronger and keeps your waist thin, it’s also a great post to strengthens your shoulders and arms. Though it may be hard for a beginner, in the long run, you will get used to it.
Now change your position, turn to the other side and put your elbow strictly under your shoulder just as you did with the other side, hold the position for at least 30 seconds or more. Keep your balance so you don’t sink in the shoulder.
Repeat everything until if you can or some of them, all we need is 5 minutes effective home workout.
Now that you are done, go to the bathroom and take your shower, drink enough water and get some nap. This is not a day job you will have to do this for 30 days, you have to always remember that, slow and steady win the race.
Wish you all a healthy and fit life with this 5 minutes effective home workout.