Easy Way to Sculp Body For 5 Minutes a Day – Plank

Easy Way to Sculp Body For 5 Minutes a Day – Plank

It seems simple and easy to perform. However, it is far from that. Plank, an endurance exercise that has driven the whole world crazy, even though it is static, engages the muscles of the whole body. You will be convinced of that as soon as you try to spend more than 20 seconds in it for the first time. The end result of these exercises will be the sculpted body you wanted.

Exercise concept

The name “plank” comes from the fact that when performing these exercises, your body is in a straight line from head to toe.

The easiest way to achieve the basic position is to lie on the floor, then lift yourself on your forearms and toes. Your elbows should be bent at a 90 degree angle. Also, the elbows should be just below the shoulders and the gaze should be on the floor at all times. The feet can be spread shoulder-width apart, but also joined. The joined feet put more pressure on the abdominal muscles.

Stay in this position for 10 seconds. Pause for 5 to 10 seconds and return to the original position. Increase the “Plank position” by 10 seconds each day until you reach 2 minutes. Do them every day and take care not to hold your breath while exercising, but to breathe normally. After the exercise, take a break of 2 minutes and repeat, up to 5 times.

Easy Way to Sculp Body For 5 Minutes a Day - Plank

From this position, you can alternately straighten your arms in front of you. In this way, in addition to the shoulders, you also strengthen the abdominal muscles. Also, you can swing slightly back and forth, which tenses all the muscles in the body.

Other ways to perform plank exercises

– Another version is to bend the leg from the starting position so that the knee touches the elbow of the opposite hand. Do this alternately, 10 times with both feet.

– From the starting position, you can also get carried away with your hips on the left and then the right side. Repeat this 10 times to begin with, then increase the number of repetitions up to 30 times over time.

Easy Way to Sculp Body For 5 Minutes a Day - Plank - girl plank exercise

– Another variant implies that you are turned to the side, leaning on your elbow and feet, forming a straight line again. Then raise your upper arm and leg at the same time. Stay that way for up to 30 seconds, and gradually increase the number of repetitions. Repeat the same with the other side.

-The essence of these exercises is that you should at least once a day “float” above the floor for a few minutes, relying only on your arms and legs. Undoubtedly, being in this position for even 2 minutes is not an easy task. At this point, a large number of muscles are activated.

Easy Way to Sculp Body For 5 Minutes a Day - Plank - girl exercise.

-But, as a result of this exercise, you will have a strong back, a tight buttocks without cellulite, perfect hips and thighs, sculpted legs, a flat stomach and beautiful arms.


What is especially good about plank is that you will see the first results very quickly. After only 2 weeks of daily performance, you will notice positive changes in your body. And after 3 months, your body will become so strong and reshaped that you will be surprised yourself. Plus, it won’t take you long. For this exercise, you do not need more than 5 minutes a day at the most advanced level with longer endurance.