Reto planchas exprés

5 variaciones de planchas en 5 minutos


When we do an ab workout, the usual go-to exercises are crunches or sit-ups . However, although these exercises work your abs to an extent, they are far less efficient than their popularity would have you believe.

The plank is a core, that seems very basic, but is extremely effective. As opposed to crunches, the plank works several muscle groups at once and not just ab muscles, but also the muscles in your back, arms, shoulders and (when done correctly) even your glutes. And when you begin to experiment with variations of this wonderful exercise, it's even better!

Here you'll find a 5 minute workout with 5 different variations of the plank to help you slim your waist and strengthen your core. You'll do two 30-second rounds of each exercise, with 15 seconds rest in between.

Let's get to it!

The exercises

  1. Forearm plank
  2. Side plank with rotation
  3. High plank
  4. Rocking plank
  5. High plank with shoulder taps


reto planchas 5 minutos pdf


Forearm plank


Start on all fours on your mat, with your hands directly in line with your shoulders. Place the weight of your upper body on your forearms.Place the weight of your lower body on your toes. El tronco debe estar alineado de pies a cabeza, formando una “plancha”.

Tip! Keep the tension in your abs throughout the exercise. Try not to arch your back or lift your hips into the air.


30 seconds | 15 seconds rest | 30 seconds


modified plank

If you're a beginner and you find it too challenging to hold this pose, start by doing the exercise with your knees on the ground. Just remember to keep the tension in your abs and your spine in a neutral position (no arching your back).


Side plank with rotation

side plank rotation

Th side plank rotation can be done with or without weight. Start in a side plank position with your left forearm on the mat. Lift your right arm straight up into the air and then reach your hand under your hips, twisting your torso. Lift your arm back in the air and repeat. Then switch to the other side.


30 seconds (left side) | 15 seconds rest | 30 seconds (left side)


High plank

High plank

Instead of performing the plank on your forearms, pop up onto your hands, so your arms are straight, and your palms are facing down on the mat directly below your shoulders.

Your hips should be in line with your shoulders.


30 seconds | 15 seconds rest | 30 seconds


Rocking plank

rocking plank

Start in the forearm plank position. Then, keeping the tension in your core, rock your entire body forward, coming more onto your toes, and allowing your shoulders to go past your elbows. Rock back to the starting position.

This plank variation places greater emphasis on your upper back and shoulders.


30 seconds | 15 seconds rest | 30 seconds


High plank with shoulder taps

high plank with shoulder taps

Empieza en posición de plancha alta. Manteniendo la tensión en los abdominales, levanta una de las manos del suelo y llévatela al hombro del lado contrario. Repite el otro lado.


30 seconds | 15 seconds rest | 30 seconds

You did it! You: 1. Plank challenge: 0.

Escrito por

Caty is an ISSA-certified personal trainer. She loves doing HIIT and core workouts.

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