10 Minute Plank Workout For the ultimate 6 pack
Improve your core strength with this plank workout for abs
Just three exercises three times.
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The best 10 minute plank workout for your abs
Three exercises three times
Streamline your workout with these three plank exercises, repeated three times. In true Three Two Run fashion, begin by jogging to a location you enjoy, then perform these exercises three times and run home.
15 reps per exercise, repeat three times:
Exercise One – Standard Plank
Exercise Two – Plank Walkouts
Exercise Three – Plank Knee Tucks
Jog home and give yourself a good stretch!
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Let's Go!
Hey guys, Here are my essential tips for mastering these exercises.
- Hold a standard plank position for 15 seconds, ensuring your body forms a straight line from head to heels.
- Engage your core, tighten your glutes, and keep your elbows directly beneath your shoulders for optimal stability.
15 reps – Plank Walkouts
15 reps – Plank knee tucks
- Complete 15 knee-to-chest movements by starting in a plank position and drawing one knee toward your chest, then returning to the starting position.
- Alternate legs for each rep, engaging your core and maintaining proper form to maximise effectiveness.
Take the time to extend your stretch holds to deepen your flexibility and effectively release muscle tension. Holding each stretch for a longer duration can enhance your range of motion and contribute to overall muscle recovery.
RUN
Run back Home & Ensure you stretch!
It’s completely okay to walk if you’re new to fitness! As you get stronger, feel free to ramp up your intensity. Tag me in your results on Instagram @32.run.
Why not give yourself the gift of a PT?
I use a wide range of low impact workouts with my clients to help improve their core strength and define abs. This 10 minute plank workout for flat abs is my go to! All my PT sessions are tailored to your specific workout needs and fitness goals. I also offer in-person training at my private gym in Southwark SE1, as well as online personal training sessions that you can enjoy from the comfort of your home.
faq
PLANK WORKOUT
How do plank workouts contribute to flat abs?
Plank workouts target various core muscles, helping to flatten your abs and build muscle. Each plank variation engages different parts of your core to enhance overall stability and strength.
What does a standard plank do?
The standard plank is a fundamental exercise that engages all core muscles, including your abs and obliques. It helps support your spine and pelvis, providing a strong foundation for core stability.
How does the plank with walk outs benefit my workout?
The plank with walk outs not only targets your core but also engages your back and lower body muscles. This variation adds an upper body workout by strengthening your shoulders, making it a well-rounded exercise.
What are plank with knee tucks?
Plank with knee tucks is a dynamic variation that engages your abs, obliques, and core muscles. It also activates your hip flexors, providing a comprehensive workout for your entire core.
How often should I incorporate planks into my routine for best results?
For optimal results, aim to incorporate plank workouts into your fitness routine 2-3 times per week. This frequency allows your muscles to recover while still promoting strength and stability.
Are planks suitable for beginners?
Absolutely! Planks can be modified for beginners. Start with shorter hold times and gradually increase as your strength and endurance improve.
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