關於 is a 10 minute plank good ，我們在網路上蒐集到這些相關的討論、資訊與評價

Tag your #workout buddy.❤️Nearly every #health professional agrees that planks, not crunches, provide one of the best #workouts for your #body, especially your #abs. If you want a flat, #toned stomach this simple & sometimes intense #exercise is the best way to go. The #plank is one of the best exercises for core conditioning but it also works your glutes & hamstrings, supports proper #posture & improves #balance. #Tip: The most important element of a good plank is a neutral spine.

Benefits:
-Strengthens the #core, which, in turn, helps reduce lower-back pain
-Increases flexibility in posterior #muscle groups
-Stretches & ultimately relax muscles groups that often become stiff & tense from prolonged sitting
-Strengthens arms & wrists

How To:

1) Plant hands directly under the shoulders (slightly wider than shoulder-width apart) & ankles under heels like you’re about to do a push-up.

2) Engage your core & keep your back straight. Your head should be in line with your back.

3) Relax your neck & shoulders. Neutralize the neck & #spine by looking at a spot on the floor about a foot beyond your hands.

4) Continue to #breathe deeply & smoothly while holding the pose anywhere from 30 seconds to 1 minute. Advanced practitioners & those using the #pose to build stamina can hold for up to 5 minutes.

5) Repeat up to 10 times.

[References: yogajournal.com, fitness19.com, mindbodygreen.com, fitness.mercola.com] #Sunday #Stretch

In this 35 minute full body body weight home workout you don't need any equipment, just show up with a mat, and Ill guide you through this 35 minute full body toning workout heres going to be 10 exercises, its cardio and strength training combined together you will definitely get a good sweat.

Here are the exercises we are going to do.
1: Jumping Jack X 50 Reps
2: Squat Twist Elbow to Knee X 50 Reps
3: Reverse Lunge X 40 Reps
4: Side Lunge (20 Each Side) X 40 Reps
5: Fire Hydrant (20 Each Side) X 40 Reps
6: Tricep Elbow Tap X 30 Reps
7: Modify Side Plank With Torso Twist X 20 Reps
8: Arm & Leg Extend To Crunch X 20 Reps
9: Planking Feet Tap Side X 20 Reps
10: Advanced Superman X 10 Reps

HAVE A GOOD WORKOUT!

Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun pilates inspired bootcamp style at home workouts. Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.

這個35分鐘的徒手訓練總共會有10個動作。在這10個動作中會完整的運動到你全身的肌肉。
你不需要任何器材只需要一張墊子。
以下是這影片中的10個動作
1: 開合跳50下
2: 深蹲手肘碰膝蓋50下
3: 後弓步蹲40下
4: 側面下蹲40下（一邊20下）
5: 消防栓式40下（一邊20下）
6: 三頭肌手肘點地30下
7: 簡易側邊棒式加上側腹肌捲腹20下
8: 手臂跟腿往外延伸在捲腹20下
9: 肘撐平板式加上腳輪流往外側點20下
10: 花式超人式10下

祝大家運動愉快！

♥ Activewear by "Fit & Feminine". Shop my cute activewear here: http://fitnfeminine.com Promo code "stayfit30" for 30% off all items!
♥ Not a morning person? Too busy to workout during the day? This "8-minute Evening Workout" is a perfect way to end your day!
♥ Do LIKE, SHARE this video & SUBSCRIBE to my channel. Read this box for more info. xx

We all know that working in the morning is great, but exercising in the evening is equally as beneficial:
- You don’t have to deal with the morning rush by trying to fit a workout session in
- Helps you to de-stress after a hectic day
- Prepares your body for a good night rest
- Great way to burn fat, tone up and stay healthy.

This workout is short, moderately intense, low impact (no jumping involved) and is suitable for everybody!

Duration: 8 Minutes
Structure: 8 Intervals (50 secs Workout, 10 secs Rest)
Sets: 1 Set or for a longer session perform 2 - 3 sets.

Exercises:
1) Squat with Side Leg Raise
2) Bob & Weave Circle with Tip Toe
3) Clock Lunge (Right Leg)
4) Clock Lunge (Left Leg)
5) Inchworm to Push-up
6) Spiderman Push-up
7) Swimmer
8) Plank Hip Dips


Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
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http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

Activewear by "Fit & Feminine". Shop my cute activewear here: http://fitnfeminine.com Please READ this description box for more info. Quick High Intensity Fat Burning AB Workout for Flatter Tummy! Only 4 minutes, 4 exercises, 20 seconds of workout with 10 seconds rest interval. No equipment needed. It is short but intense. Don’t forget to warm before exercising. Here are the workouts:

1) Mountain Climber
2) Twisting Knee Tucks
3) Plank Jacks
4) Froggie

For best results, do this workout 2 - 3 times weekly on alternate days. Combine these exercises with your total body workout routine. If you stay consistent and eat a well balanced diet, in 4 - 6 weeks time, you will see and feel the difference! =)

Common Questions:
1) How often should I do this workout?
Absolute beginners, aim for 1 set. As you progress, increase to 2 - 3 sets. For best result, do this workout 2-3 times weekly on alternate days.

2) Should I only do this workout?
For best result, combine it with consistent total body workouts (3-4 times weekly) and have a healthy, clean, balanced diet (that's a huge part to getting a flat belly). You can refer to my other workout videos for an effective total body workouts. If you are a beginner, try my "Beginner Fat Burning" workout video with this. =)
Click here: http://youtu.be/C8LxBcVjJK4

3) When will I start to see the difference (or get a flat belly)?
For this workout and any other workouts in general, you should feel and see the difference in 4-6 weeks. This varies individually depending on how much body fat you have to lose. The safe and sustainable weight loss ratio is 1-2lbs per week. Again, combine this workout with total body workouts to burn off the excess fat.

4) Can I do this workout more frequently for quicker results?
Doing this workout more frequently doesn't equal quicker result, it's a combination of total body workouts to burn the excess fat off and a good clean diet. Allowing your muscles to rest and recover is as important too - hence do it on alternate days.

5) I feel the strain on my lower back instead of abs and my lower back is arching. Am I doing it wrong?
If you are new to this workout, It's comment to arch our back because our abs muscles are not as strong yet. Slow down the pace and focus on getting the right technique initially. So only bring your legs down as low as you can without arching your back. It's alright if it's only half way through because it's more important that we don't feel the strain on our lower back, and focus on working the ab muscles. You can also support your lower back by placing your hand directly under your lower back. As your abs get stronger, you will find that you will be able to bring your legs down even further.

6) I want to get a flat belly in 1 week or 2 weeks. What can I do?
It's important to set yourself a realistic goal. We do not put on weight / belly fat overnight, hence it will take time for us to lose the weight too. The sooner you stop looking for shortcuts, instead trust yourself and your hard work, the sooner you will see results. Start by cleaning up your food, so no junks, fried food, soda drink and reduce the amount you eat. If you consume less than your body burns, that's when you lose weight. And of course combine it with total body workouts 5-6 days a week for quick and best result.

Check out my Fitness & Meal Plans here to help kickstart your weight loss journey: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgTp_bjdqt-0Z7gmigAFysf
Success stories come with lots of dedication and hard work.

If you are looking for a more challenging Ab Workout and to burn belly fat, try my "4-week Ab Challenge" video. Many have seen positive results from it including myself. Here's the link to the video:
http://www.youtube.com/watch?v=njWEExj6TjM

More abs workout here: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Practice makes prefect. Fitness is for life. Let's just not get obsessed over having a flat belly but to look at fitness as a way of living. Exercising gives you a healthy body, clear & balance mind, and it makes you happy and energised. Remember to love your body before you can make any changes to it. All the best! =)

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx