Plank  FAT LOSS EXERCISE - video Dailymotion

Gateway to Relax

Watch Plank  FAT LOSS EXERCISE - Gateway to Relax on Dailymotion

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00:00Hi guys, welcome to another XFit daily workout. I'm Mike Paterino. Today's workout is going to

00:09be called plank you very much. It's going to consist of all planking exercises to really

00:14target your core. All right, our first exercise is going to be the backwards plank. We're going

00:20to follow that up with our knee reach plank, then a side plank, arm extension plank, and

00:35we're going to finish it off with our sky plank. We're going to do each exercise 30 seconds each

00:45and we're going to do it three rounds through. Working out with me today, I have Maura and

00:49Brianna. Are you ladies ready? All right, here we go. We're going to start with our backward

00:54plank. Same plank position, only backwards. Keep our palms down. We're going to have a

01:0190 degree bend at the elbow and suck our belly button into our spine and really keep our core

01:07as tight as we can. Keep your body as flat as a plank. Just like a kitchen table here,

01:12you want to be able to rest a drink right on your belly. All right, we're going to hold

01:16this for 30 seconds. Again, look up to the ceiling, make it a little more intense for yourself.

01:23And as always, we're breathing. Breathe in and breathe out. Okay. All right, on to our next

01:31plank, the knee reach plank. Assume the front plank position, palms down, forearms down on the ground,

01:39legs out behind us, and we're going to reach our knees up and across and over to our opposite elbow.

01:45So I'm taking my right knee up, bringing it up to my left elbow. Left knee up, right elbow.

01:52Keep going. Keep that back as flat and as straight as you can. Belly button sucked into the spine.

02:00And twist. You're going to feel this in your obliques as well as every one of those abs there.

02:04You've got five more seconds. Get a nice twist in there. All right. Now on to our side planks.

02:15Just going to simply get up on our side. Again, 90 degree angle with our elbow.

02:21Shoulder blades back. Look up to the sky. Give yourself a little more difficulty in there.

02:26Really hold that pose. Isometric contraction. Another great way to get your exercise in here.

02:36Five more seconds. And we're going to switch sides.

02:41Again, reach up to the ceiling. Look up. Give you a little more difficulty there.

02:46Try not to bounce. Don't let yourself sag. Take your hips up a little bit more, Brianna. There you go.

02:55Five more seconds.

02:59All right. And we're going to switch onto our next one, our arm extension plank.

03:05Okay. We're going to do our plank, but this time we're going to raise up off of our forearms.

03:08Keep our feet a little bit wide for balance. And we're simply just going to reach and alternate arms.

03:13It's going to work on our balance here. Really engage that core. Get your lower back working.

03:21We're also going to give our shoulders and our triceps a workout with this too.

03:30Again, at home, if you want it to be a little bit easier, drop down to the forearm and reach.

03:35We've got five more seconds.

03:36Keep going. All right. Keep it in the same position. Now we're going to do our sky planks.

03:45Drop your forearm down to the floor and kick that leg and butt straight up into the sky.

03:51Belly button into the spine.

03:55Keep that core totally contracted and our back as flat as possible.

03:59We've got five seconds and we're switching our legs. All right. Next leg.

04:08Keep pressing and breathe.

04:16Okay. We've got five more seconds. We're going right to the top with our backward plank. Here we go.

04:23At home, if you want to make this a little more intense, put a couple of books, cans of soup,

04:32dumbbells if you have it, right on your chest here. Look up at the sky. Working our obliques,

04:41all of our abdominal muscles, our lower back.

04:44We've been giving our deltoids a bit of a workout here. Keep holding it for 10 more seconds.

04:53We've got five more here. Don't rest on those hands. Get those hips up.

05:01Here we go. Knee reach plank. Remember, forearms. Reach that left knee to the right elbow,

05:08right knee to the left elbow. And twist. Pick up the speed. Make it a little more intense.

05:19Don't let those legs touch the floor. Always belly button to the spine.

05:25Five more seconds. Here we go. Keep going. All right. Our next exercise, side plank. Here we go.

05:39Let's get into it. Hold yourself up. Keep that 90 degree bend in your elbow here. Completely straight.

05:4715 seconds aside. We've got five more here. Then we're going to switch. Look up to the sky for the added difficulty.

05:57All right. Here we go. Switch sides.

06:01Okay. Make sure you don't bounce. You want to keep yourself as stiff and contract as possible here.

06:08Really hard stomach. Suck that belly button in as much as you can into your spine.

06:13Really engage your core. Three more seconds. All right. Here we go. Arm extension plank.

06:24All right. Reach those arms out as far as you can.

06:28Keeping your body as flat and as stiff as possible.

06:31Put your legs out a little bit wider if you need to. Give yourself a wider base.

06:43Put them in. It'll make it nice and hard for you there. Keep going. We got five more seconds.

06:49All right. Now onto our sky plank. Put that leg up to the sky.

07:02Try not to bounce. Try to keep your butt as low as possible.

07:08And again, suck that belly button into your spine.

07:10All right. Switch sides. Next side.

07:20Fifteen seconds of side here.

07:23Go.

07:26Five more seconds.

07:28Dig deep. Keep reaching.

07:31All right. Back to our back plank.

07:32Really help you out with your lower back here.

07:41Very much neglected muscle.

07:43Not that many of us work it out.

07:45But in order to have that nice big six pack you always want,

07:49you got to throw in the lower back exercises.

07:54Thirty seconds here.

07:55Keep yourself as tight as possible. Very nice.

08:04Nice form. Here we go.

08:06All right. Onto our knee reach plank. Here we go.

08:10Get that nice twist in there for the obliques.

08:17Keep pressing for 30 seconds.

08:19We want to keep our back as flat as possible during this.

08:26So you can get a little bit lower there, Maura.

08:28There we go. You two.

08:29Try to get a little bit lower and a little straighter.

08:32Perfect.

08:33Keep twisting.

08:35We got about five more seconds left.

08:40We're going to go on to our side planks.

08:42All right. Here we go.

08:43Arm up, head up.

08:50There's a little more difficulty here.

08:53Really thrust your hip up to the sky as well.

08:56Keep your back totally straight.

08:58Your body as tight as possible.

09:00We got five more seconds and we're switching sides here.

09:02All right. Now let's switch sides.

09:08Again, look up to the ceiling.

09:10Nice 90-degree bend at the elbow here.

09:21Keep holding.

09:21All right. Good.

09:22Let's go to our arm extension planks.

09:25Here we go.

09:27Again, you can be up on your hands or elbows.

09:30And again, as soon as your hands touch the floor,

09:40bring them right back up for increased difficulty.

09:54Five more seconds.

09:55All right.

09:58Onto our sky plank.

09:59Here we go.

10:02Press that glute straight up.

10:0515 seconds a side here.

10:10Ten more seconds.

10:14Five seconds.

10:16Keep pressing.

10:18All right. Next side. Here we go.

10:22Straight up.

10:23Keep pushing guys.

10:31We've got five more seconds.

10:37And we're done.

10:40That was intense.

10:42Good job.

10:42Nice keeping up.

10:44Very good.

10:45To have some serious abs after that one.

10:47That was our plank you very much workout.

10:53You know, you can't get six-pack abs by just doing crunches alone.

10:56In this workout, we incorporated a lot of isometric contractions,

11:00as well as working out our lower back.

11:02And we even threw some cardio in there by giving our knee thrusts and our hand raises.

11:06You always have to vary yourself.

11:07Doing the same old boring exercises is not going to work.

11:10You always have to give yourself a challenge.

11:13Plank you very much is definitely a challenge.

11:16And please remember to subscribe to our channel for your daily full body workouts.

11:20Thanks again.

11:21I'm Mike Paterino.

11:22This has been X-Fit Daily.

11:24Oh, I love it so much.

11:25It really works my obliques, totally.

11:27I love plank you very much.

11:30It is a great strength workout.

11:32Gets your core going and it kicks your ass, seriously.

11:35I love the side planks because you can really work on your precision and your form and your

11:40alignment, so it's really strengthening the core and it's getting really focused.

11:44For me as well, I love the side planks.

11:47It really works your obliques and gets you very nice and tight for the bikini seeping.

11:52I think the side plank, actually, for me, just because I'm really trying to

11:56focus on getting everything squared off and aligned.

12:01For me, the knee reach plank, because I'm so tall, it's really hard to stay low

12:06and get your knees underneath your body.

12:08So that was the most challenging for me.

Plank FAT LOSS EXERCISE

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