{"id":18369,"date":"2013-01-25T21:00:32","date_gmt":"2013-01-26T02:00:32","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=18369"},"modified":"2014-10-29T11:06:37","modified_gmt":"2014-10-29T16:06:37","slug":"3-minute-plank-routine","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/3-minute-plank-routine\/","title":{"rendered":"3 Minute Plank Routine"},"content":{"rendered":"
\"Plank

Photo Credit: webexercises.com via Facebook.com<\/p><\/div>\n

The dreaded plank could be one of the most challenging exercises to work a number of muscles all at the same time.\u00a0 Have you ever thought to spice up your boring old front plank with some different muscle burning ideas?\u00a0 Jazz up your workout while boosting your results with this\u00a0 3-minute plank routine\/<\/p>\n

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  1. Start with a regular plank (face down) and hold for 30 seconds.\u00a0 Remember to tuck your butt in and keep a flat back, squeeze your quads and hamstrings, and keep your elbows right under your chest.<\/li>\n
  2. For the next 30 seconds, slowly lift one leg up into the air, keeping that leg straight and focusing on squeezing your leg muscles tightly.\u00a0 Alternate legs, keeping each leg raised in the air for about 2 seconds.<\/li>\n
  3. Without taking a break and touching your butt\/hips to the ground, roll over on to one of your arms for a side plank.\u00a0 Place your opposite arm straight in the air for balance and to further engage your core.\u00a0 Hold this position for 30 seconds.<\/li>\n
  4. Again, without touching down place your elbow and arm on the ground and roll on to your other side for the second side plank.\u00a0 Hold for 30 seconds.\u00a0 After time is up, let your body touch down to the ground.<\/li>\n
  5. Roll over on to your back and place your elbows beside you on the ground.\u00a0 Lift your body off of the ground, planking on just your heels and elbows.\u00a0 Flex your feet towards you and squeeze your butt tight.\u00a0 Hold for 30 seconds.<\/li>\n
  6. Finally, roll back on to your stomach and into a front plank.\u00a0 Press up and into a push up position, and then go back into a plank position.\u00a0 Be sure to alternate what arm is pressing your body up first.\u00a0 Keep up this motion for 30 seconds.<\/li>\n<\/ol>\n

    You made it!\u00a0 Can you feel your abs, arms, glutes, hammies, quads, and back all burning?\u00a0 Pretty soon your will be ripped and showing off that body thanks to this 3-minute killer plank routine.<\/p>\n

    If you are unsure of how one the of exercises should look, check out the photos below!<\/p>\n

    \"Plank

    Side Plank
    Photo Credit: Cara Canington<\/p><\/div>\n

    \"Plank

    Back Plank
    Photo Credit: Cara Canington<\/p><\/div>\n

    \"Plank

    Front Plank with Alternating Leg Raise
    Photo Credit: Cara Canington<\/p><\/div>\n

    \"Plank

    Plank to Push Up
    Photo Credit: Cara Canington<\/p><\/div>\n