Wednesday, September 27, 2023

The 6-minute plank circuit challenges you to train your abs

Abdominal planks can be the best ally to complete your abdominal exercises, as they are excellent for the muscles of the midsection. Among its benefits is that they perfect the function of holding and balancing the abdominal area, an important function of your core.. It is worth remembering that if this exercise seems boring to you and you think many times about sleeping in this position, do not worry, it is not bad, it is not just you. To finish your training session in a more engaging (and expansive) way, try this six-minute plank circuit.

The series is the work of trainer Eric Sung, CSCS, creator of the new Men’s Health ‘Ultimate Summer Sweat’ workout program, now available at All Out Studio for Men’s Health MVP Premium members. Instead of just holding a static position, the difference is that Sung challenges you to go through several plank variations over the course of the six-minute program.

“Let’s have fun, let’s spice things up,” said Sung.

6-minute plank circuit

The training is simple. You will do three rounds of three plank variations (Four separate exercises in total, because one of the movements requires you to stay on the right and left sides). You perform each exercise for 20 seconds of work and then rest for 10 seconds.

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Side plank Tie the needle (right)

20 seconds work, 10 seconds rest

This side plank variation works the obliques, while gives you more movement in the thoracic spine when rotating.

How to do it?

Get into a side plank position, supporting your weight on your right arm and your left arm extended across your body. Contract your shoulders, abs and glutes to strengthen your core.

Swing your left arm down and twist your body to “thread” your arm into the space between your body and the floor. Keep your spine as straight as possible, without moving your lower body.

Return to the starting position and continue doing repetitions for the set time.

Side plank Thread the needle (left)

20 seconds on, 10 seconds off

Repeat the same exercise, this time from the left arm down.

Low board climbing

20 seconds on, 10 seconds off

Add a more active element to your core workout by bringing your knees up to your elbows. Sung said This will help you work on strength.

How to do it?

Get into a low plank position, with your elbows resting on the floor. Contract your shoulders, abs and glutes to strengthen your core.

Raise one knee to the elbow on the same side and then the other. Don’t rush through the motions and don’t lose tension or let your buttocks rise.

Repeat the movement alternating knees for the rest of the time.

Jack Iron

20 seconds on, 10 seconds off

Here you will have a chance to increase your heart rate and add plank movement. Focus on maintaining tension while coordinating your jumps.

How to do it?

Start in a low plank position on your elbows. Contract your shoulders, abs and glutes to strengthen your core.

Jump your feet up and away from each other at the same time, landing a few inches hip-width apart. Keep your core contracted.

Immediately after landing on your toes, return to the starting position with your feet together.

Repeat the exercise for the remaining time.

For more workouts like this and workouts that will keep you fit and active all season long, check out Sung’s entire ‘Ultimate Summer Sweat’ series, available only at All Out Studio for Men’s Health MVP members Premium.

Headshot By Brett Williams, Nasm

Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who divides his exercise time between strength and conditioning training, martial arts, and running. You can see his work elsewhere on Mashable, Thrillist, and other outlets.

Nation World News Desk
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