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If you can hold a plank for 20 seconds Or a low plank for 20 seconds A side plank or supported side plank for 20 seconds A reverse plank or a glute bridge for 20 seconds Then hit: 10 bird dogs 10 dead bugs You just trained your core for real low back support Now here’s a full 5 minute core routine you can actually stick to: 30 seconds assisted in and outs Use your hands if you need to This hits your lower abs and hip flexors 30 seconds side plank Builds lateral core and protects your spine 30 se
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TikTokalejandromatias674
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When performing bodyweight planks. There are two different variations. When performing the standard plank for beginners this will have your arms at 90DEGs. However, when performing the advanced variation of the plank, this will have your elbows much higher where your elbows touch your eyes. To make it even more challenging, actively pulling your elbows towards your toes and your toes to your elbows will make your core shake. Maximizing your abdominals. #planks #plank #core
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