字幕列表 影片播放
-
Hi guys!
-
And welcome to our five minute plank video.
-
I am going to go ahead and do this as a voice over, so we're going to go ahead and get started.
-
What we are starting with is one full minute in full plank.
-
So your basic push-up position.
-
Make sure that your core is tight.
-
Make sure that your elbows are not locked into place.
-
You don't want to ever lock your elbows, so, so keep your arms soft but fully extended.
-
Also make sure that you tighten your butt and make sure that you're holding that nice
-
and firm.
-
So we are going to do this for a full minute.
-
It's up to you how long you want to do this for recovery as well, so take, you know, a
-
five-second break in between or just transition into our next plank.
-
Either way.
-
We are going to go ahead and move down into half plank, so this is a plank on your elbows.
-
Again, make sure that your core is very tight, very sucked in.
-
You also want to keep your back straight and you want to keep your shoulders pulled back,
-
so you are pulling your shoulders down and your shoulder blades down your spine.
-
Hold nice and strong, again.
-
If you can't do a full minute, that's okay.
-
You are more than welcome to drop down to your knees for the rest of this.
-
Just make sure that you do stay in a good, strong posture.
-
If you do need to take, you know, a full minute break in between planks, that's totally okay
-
too.
-
Just pause this video whenever you need to.
-
Now we're going to go ahead and get into side plank starting with your left arm down.
-
There's a couple different ways that you can do the side plank.
-
We like to keep our arms straight out so you're sort of going for you know like a holding
-
your arms out pose, just laying down.
-
You can stack your feet one on top of the other, put one foot in front of the other,
-
or put one foot a little bit further down the mat.
-
If you do need a modification for this, feel free to drop one knee - your left knee - down
-
to the mat.
-
Again, make sure that your core is very tight.
-
You want to keep your hips lifted.
-
You wanna create a completely straight line with the body.
-
Also, mind your alignment on your wrists.
-
You want your wrist to be underneath your shoulder.
-
You don't want to put any additional strain on the wrist.
-
We're going to go ahead and roll over to the other side now, so same as before, just with
-
your right arm and your right leg down.
-
Make sure that your hips are lifted, your core is tight, your butt is tight, and you
-
are supporting your full weight.
-
Again, don't be afraid to drop down to one knee if you need to.
-
It's okay.
-
We won't judge you very harshly.
-
We are almost there.
-
We're almost there.
-
We are officially half way through our workout.
-
So we are going to go ahead and get back into our full plank.
-
And we are going to do knees to chest now, so lift one knee towards your chest.
-
Bring it in as far as you possibly can.
-
Release back, bring in the other knee, just keep doing that.
-
It's 30 seconds of this.
-
You can make it through 30 seconds.
-
I've been talking for almost 30 seconds.
-
You can - you can do this.
-
Alright, we are going to go back down into half-plank again, resting on your forearms
-
and we will lift one leg, so lift up your right leg or your left leg, whichever you
-
prefer.
-
There's 30 seconds of this.
-
I know it's hard.
-
This was hurting us, too.
-
You can either point your toe here or you can flex your toe and lift your heel instead.
-
It depends on what you prefer.
-
Get a slightly better butt workout if you do flex your foot.
-
It's a little bit easier if you point your toe and you will focus more on the front of
-
the leg for this.
-
Go ahead and switch legs.
-
We've got 30 seconds left in our plank workout, so we are almost there.
-
You are going to make it through this.
-
I believe in you.
-
Make sure, of course, that you comment down below.
-
Let us know if you made it through this workout, how long of a rest you had to take in between
-
planks, and make sure that you share it with a friend and challenge them and see if they
-
can hold it as long as you can.
-
And in 5, 4, 3, 2, and 1, we are done and Chantel is home.
-
I hope you all enjoyed this workout.
-
You know what you should really do, though?
-
You should take a slight break, you know, give yourself five minutes, rewind it, and
-
then go ahead and do it all over again.
-
As always, we love you all.
-
Make sure you give this video a thumbs up.
-
And we will see you all very soon.
