core type 3 ab workout

What does the workout entail?

The workout consists of three bodyweight plank exercises that are performed consecutively. A total of three rounds of the circuit will be completed. If necessary, a brief pause of a few seconds may be taken between circuits to reset.

PLANK REACH: 30 SECONDS

To perform this exercise, assume a low plank position, with your elbows supporting your body weight. Ensure that your elbows are aligned beneath your shoulders, engage your core muscles, and maintain a straight back. Contract your core muscles and extend one arm forward, away from your body, reaching in front of you. Return to the starting position and repeat the reach on the opposite side. Maintain a downward gaze throughout the exercise, avoiding any neck flexion or upward gaze. Additionally, ensure that your pelvis remains stable and does not rotate from side to side while reaching.

PLANK WALK: 45 SECONDS

To perform this exercise, assume a high plank position. It is important to ensure that your wrists are aligned beneath your shoulders and that your core muscles are activated. Maintain a straight alignment from the top of your head, along your spine, down to your heels. Proceed by gradually moving one hand and then the other away from your body, while keeping your pelvis level and your core muscles engaged. Cease the movement when you are unable to extend any further, and then reverse the motion until you return to the initial high plank position.

PLANK ROTATION: 30 SECONDS PER SIDE

To perform this exercise, assume a low plank position with your body weight supported by your elbows. Activate your core muscles and proceed to rotate your body to one side, simultaneously extending your arm towards the ceiling. Pause momentarily in this rotated position before returning to the initial starting position. Repeat the rotation on the opposite side. Continue alternating sides for the entire duration of one minute.

What are the advantages?

As previously mentioned, this exercise regimen effectively targets all the muscles in the midsection. The development of a strong core extends beyond mere aesthetic appeal, as the abdominal muscles play a crucial role in providing support to the body during movement, enabling individuals to enhance their running speed and lift heavier weights. Additionally, the abdominal muscles serve as a protective barrier for the lower back, reducing the risk of injury. In the event that one is unable to visibly observe their abdominal muscles, it is highly likely that their body fat percentage is a contributing factor. Numerous factors, such as sleep patterns, genetic predisposition, and insufficient physical activity throughout the day, influence the accumulation of fat in the midsection. For a comprehensive understanding of the body's fat storage mechanisms, we delve into five reasons why individuals may not yet witness the emergence of their abdominal muscles despite engaging in regular exercise.The workout regimen also incorporates three distinct variations of the plank exercise. Planks effectively engage the core muscles without subjecting the spine to tension, making them a preferable choice over sit-ups and crunches. Moreover, planks serve as an exceptional means of strengthening the core muscles without necessitating the use of top-quality adjustable dumbbells or kettlebells, as the force of gravity assumes a significant portion of the exertion. The primary objective of a plank is to sustain a neutral spinal alignment, as the body's trunk naturally tends to sag during the movement. In the event that any of these exercises prove excessively challenging, they can be readily modified by lowering the knees to the ground.