7-Minute Dynamic PLANK Workout (No Equipment!)

Take your planking to a whole new level! Dynamic planks work your core muscles better than static planks. Period. This collection of seven of the best dynamic planks will work your core muscles in ways you never thought possible. Follow along as a physical therapist and personal trainer takes you through the entire workout.

JARED’S OTHER PLANK CHALLENGES:

6-MINUTE TOTAL PLANK WORKOUT: https://youtu.be/YAw8GDjE5JY

8-MINUTE TOTAL PLANK WORKOUT: https://youtu.be/_lfR4sl0ZCE

10-MINUTE TOTAL PLANK WORKOUT: https://youtu.be/LYvB7TwpC6E

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LINK TO JARED’S EXERCISE MAT: hhttps://urlgeni.us/amzn/drjaredexercisemat
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Planks are one of my favorite exercises to strengthen your core muscles. They are more effective at activating more layers of your core, and promote the main function your core is meant to perform: stabilization of your lower back.

However, there is one aspect of the plank exercise that I don’t necessarily care for: as you get stronger the exercise gets easier and most people fail to progress it to a higher level.

If you’re able to hold a static plank for two, three, and four minutes… it’s probably time to switch things up a bit.

This concept is known as progressive overload. As your muscles become stronger your exercises need to become more difficult in order to continue to reach the required threshold for muscle growth and development.

Basically, if you don’t progress your exercises as you become stronger your improvement will stop.

And that’s the goal with this plank challenge today! Not only will we hold some variation of a plank exercise for a full seven minutes (without taking a break), but we will also add various dynamic challenges to the planks that will make the exercises more difficult.

HOW TO PROGRESS PLANKS

You can make your planks more difficult by adding dynamic motion to the static contraction. Hold the plank constant and steady with your abs and lower back muscles, but add dynamic motion at your hips and at your shoulders to take things to the next level.

This is how the body likes to function, anyway. You should be very strong and stable in your core while actively moving and contracting the muscles that move your arms and legs.

TOTAL CORE PLANK WORKOUT

For this workout we’ll alternate 60 seconds of straight plank variations with 60 seconds of side plank variations (30 seconds right; 30 seconds left). We’ll do 7 different planks total making the whole session 7 minutes long.

PLANK WITH MARCH (0:56)
SIDE PLANK WITH LEG RAISE (1:58)
UP-DOWN PLANK (2:58)
SIDE PLANK HIP DIP (3:58)
KNEE TUCK PLANK (4:58)
THREAD THE NEEDLE SIDE PLANK (5:58)
PLANK WITH REACH (6:58)

Ab training doesn’t have to take a long time, but it does have to be intense enough to elicit a change in the muscles and consistent enough to be effective.

I hope you enjoyed this video; if you did please leave it a THUMBS UP; also if you haven’t done so already please consider SUBSCRIBING to Tone and Tighten so you never miss a new video whenever I put one out.

If you’re looking for more great core workouts here’s a playlist of videos you may be interested in: https://www.youtube.com/playlist?list=PLT4Yite3Tx5ne9PJTByCLgdAtxo0lhd2s

Видео 7-Minute Dynamic PLANK Workout (No Equipment!) канала Tone and Tighten