Name: 5-MINUTE CORE。初心者向けのプランクワークアウト (5-MINUTE CORE: Plank workout for beginners!)
Uploaded: 2021-01-14T06:57:48.000Z
Duration: 6 min 46 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

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.

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

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.

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.

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

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

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

Again, make sure that your core is very tight.

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

Make sure that your hips are lifted, your core is tight, your butt is tight, and you

Again, don't be afraid to drop down to one knee if you need to.

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.

Release back, bring in the other knee, just keep doing that.

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

You can either point your toe here or you can flex your toe and lift your heel instead.

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

We've got 30 seconds left in our plank workout, so we are almost there.

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

And in 5, 4, 3, 2, and 1, we are done and Chantel is home.

You know what you should really do, though?

You should take a slight break, you know, give yourself five minutes, rewind it, and

Make sure you give this video a thumbs up.