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ONE AND DONE
The 10-minute full-body workout that can also relieve back pain – and you don’t even need to stand up
Follow along with Chloe by watching the video above
WOULD you believe there is an exercise that can tone the whole body?
Yes, that’s right - a plank can be beneficial for almost every part of the body, strengthening muscles, joints and even lowering blood pressure.
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published in the Journal of Exercise Rehabilitation has found several benefits to doing the plank, including improved core strength and reduced lower back pain.
You might know of the basic plank, which involves either your hands or your forearms on the floor and your body in a straight line, resting on your toes.
But while this is great for toning up, it can get a bit…dull.
And if your workouts aren't keeping you entertained, there’s a strong chance you won’t want to keep doing them.
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Luckily, there are a number of different plank variations you can do to mix up your routine.
The advantages of a plank routine is that it uses no equipment, torches your core muscles whilst working the rest of your body, AND it doesn’t even require you to stand up.
As your body is resting on your hands or forearms, your upper body has to work to hold your body up. You’ll feel the burn in your shoulders and upper back particularly.
As for your lower body, it’s important to tense your glutes (the muscles in your bottom) throughout the move to ensure your lower back and hips stay stable. Your quads, hamstrings and calves will also be working to keep your body still.
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The plank also works the core muscles as your core has to stay still and tense to keep your body in the plank position.
Your core is made up of several different muscles; 29 to be precise - although you might just know about the classic six-pack abs muscles.
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This group of muscles help us move comfortably, they help us maintain good posture and they protect our organs and spine.
As well as the six pack muscles, the core contains the obliques, which run down the side of the torso, the deeper transversus abdominis and the pelvic floor muscles.
Chloe Thomas, a personal trainer, online coach and founder of , has put together a 10-minute plank workout, which you can do in the comfort of your living room.
Although it will burn, and your core muscles will be working hard, you will see results if you do this routine regularly and with good form.
The 10-minute plank routine
“Aim to do each plank for 40 seconds, then take a 20 second rest between each one. Repeat the circuit two times in total,” says Chloe.
Chloe recommends keeping your core tight throughout and squeezing your glutes for the best results.
“Make sure to always warm up before exercising too,” adds Chloe.
1. Plank
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To start, it’s good to master the forearm plank.
Rest on your forearms with elbows underneath your shoulders and legs straight.
Keep your body in a straight line and hold this for 40 seconds. Make sure your bum isn’t lifted.
Beginners can drop one knee to the ground.
2. Side plank
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For this, lie on one side and then hold your body up on one forearm.
Your hips should be off the ground and your legs should be stacked, one on top of the other.
If you’re struggling, drop down to your knees but if you want to make this harder, rest your body on your hand instead of your forearm, making sure your shoulder is stacked above your wrist.
Your other arm can rest on your hips or hold it straight up in the air. Hold this move for 20 seconds on each side.
3. Plank shoulder taps
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You’ll need to get into a high plank position this time.
Rather than resting on your forearms, instead you’ll need to rest on your hands with your shoulders stacked right over your wrists.
In your high plank position, tap your left hand on your right shoulder then tap your right hand on your left shoulder.
As you do this, aim to keep your hips still by squeezing your core and glutes.
4. Extended plank
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Get into a high plank, then walk your hands forwards as far as you can and hold. The aim here is to not let your lower back cave.
If you’re struggling, drop one knee to the ground and avoid walking your hands as far forward.
5. Knee to elbow plank
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Get into your high plank then slowly bring your left knee to your left elbow.
Return to the start position and then bring your right knee to your right elbow.
Keep alternating and make sure you move slowly to keep more tension in your muscles.
Post-plank stretches
Once you’ve done your plank, do these two stretches to loosen up and help reduce potential muscle pain, which could kick in the next day!
Start with a cat cow by getting onto all fours. Next, round your spine up towards the ceiling, taking your gaze through your legs behind you.
Then arch your spine and take your gaze upwards. Keep rotating between the two for 60 seconds.
Then slide into a cobra pose by extending your legs behind you and propping up your body on your hands.
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Push your hips into the floor, arch your spine back and look up.
Hold this for 20 seconds before coming back to all fours.
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