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Bowflex® Bodyweight Workout | Three-Minute Perfect Plank



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Tired of doing crunches to work your core? The plank is a phenomenal exercise that gives you the option of doing something other than a crunch to work your abs. This three-minute plank workout takes advantage of how variable the plank can be while still pushing you to work hard and strengthen your core.

Here’s what the workout looks like. Each plank variation is held for 30 seconds:
– Plank
– Plank with leg raises
– Side plank on right arm
– Side plank on left arm
– Plank
– Spiderman Planks

If you need to take a break during one of the planks, just place your knees on the ground and rest for a bit, then once you’re ready go back into the plank.

If you get done with this workout and want to work your core even more, you can try this core workout too:

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Other fitness resources you may find helpful: – Find all the fitness solutions you’ll ever need to get on your way to being a healthier you. – The Bowflex Insider blog is a great place for workouts and inspiration whether you are just starting or 100 days in. Let us help you reach your goals and get Stronger Every Day.
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How to Plank exercise. The “Plank exercise” and all its variants are considered among the best 5 exercises in terms of efficiency for training the central part of the torso, especially the abs, without overloading the spine as often happens with the classic Sit Up (in particular if performed with an incorrect technique). The difficulty of this exercise is not so much in the movement, as in maintaining the “in line” position for a certain length of time and voluntarily contracting torso muscles (abdominal and oblique and lumbar abdominals) at the same time. This exercise is a “MUST” for those who want to improve their abdominal muscles but want to reduce the load on their back to a minimum.


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  1. Nectaria Papageorgiou

    May 31, 2021 at 7:35 am

    the VERY BEST 3 minute plank workout! Congrats! Toning from the first week! Nothing like that!! Thank you!!!

  2. Jomr Official

    May 31, 2021 at 7:47 am

    i will do it now!

  3. Zette Alba

    May 31, 2021 at 8:23 am


  4. Ale García

    May 31, 2021 at 8:36 am

    This is Tom Holland now, feel old yet?

  5. Shivananda Ayanoor

    May 31, 2021 at 8:39 am

    If you want to know the value of milli seconds or seconds, do the plank. Ladies done it so well but not easy for any beginners.

  6. Barrain

    May 31, 2021 at 8:57 am

    This exercise is harder than my school works.

  7. Geraldine Delig

    May 31, 2021 at 9:28 am

    thank u for this vedio
    its look easy , but since first i try this everyday its so amazing because i feel so sexy now..
    thank u for this vedio stay safe and god bless u more

  8. G. R

    May 31, 2021 at 9:34 am

    Does it matter if you plank ( like them ) on the elbows or put your arms straight out ?

  9. 소ænder

    May 31, 2021 at 10:23 am

  10. Jasmine Holland

    May 31, 2021 at 10:44 am

    B.e.S.T f'u''l'l D.a.T.i.n.G h.o.T G.i.r.L's —L—o—V—e—S—e-X—— . Clickhere :

    !今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候12..&@

  11. David Sinkovic

    May 31, 2021 at 10:50 am

    Super vaja

  12. Siwon Go

    May 31, 2021 at 11:49 am

    My go-to exercise whenever I'm feeling lazy! It feels incredible

  13. Sukuna

    May 31, 2021 at 12:14 pm

    Doing this for 4 years,now its Easy

  14. Nour Amr

    May 31, 2021 at 12:29 pm

    are we just gonna ignore the fact that his name is Tom Holland

  15. Mohammad Sayeed Qureshee

    May 31, 2021 at 1:09 pm

    I am 47 running। I can do it easily and hope to it for longer।।really beneficial।।।

  16. Ilu

    May 31, 2021 at 1:27 pm

    This was the first day I did regular plank 3 sets 1 min each I feel good

  17. Pavol Procka

    May 31, 2021 at 2:05 pm

    this is the best workout i found so far. i am on day 4 (2-4 sets a day) and already feeling a huge difference ( not seeing it yet 🙂 ). however i can already see i can go longer with them without a break

  18. Sweet Candy

    May 31, 2021 at 2:38 pm

    I remember when i first started to do this and lasted 20 secs and now i do the full workout twice Time flies

  19. Huong Tran

    May 31, 2021 at 3:26 pm


  20. himalaya ahuja

    May 31, 2021 at 4:12 pm


  21. Passion4Profession

    May 31, 2021 at 4:48 pm

    How to get a Six Pack ➤
    Best Chest Exercises ➤
    Best Abs Exercises➤

  22. Alexandra Robbins

    May 31, 2021 at 5:12 pm
    𝗬𝗼𝘂 𝗠𝘂𝘀𝘁 𝗦𝗲𝗲

    ᴘ ʀ ᴇ ᴍ ɪ ᴜ ᴍ ᴘ ʀ ɪ ᴠ ᴀ ᴛ ᴇ s ᴇ x

    #TRENDING_T0P 2021


  23. You've Got a Mail Duelist

    May 31, 2021 at 6:10 pm

    I Can Do 2 minutes Plank
    (Keep Practicing To 3 Minutes Plank)

  24. Matthew Rocco

    May 31, 2021 at 6:14 pm

    This is only a Half-Plank. Change the title please. It bothers me. lol

  25. Azarath

    May 31, 2021 at 6:26 pm

    People do these in sets?

  26. Renate Baby

    May 31, 2021 at 6:29 pm

    I can do plank in 3 minutes..
    I am woman and sixty years old.
    I doing this since 10 months ago..
    I am happy now..

  27. Anna Martha

    May 31, 2021 at 7:24 pm

    When grace is at work, So many things give way, What so many people have used to mock me, Herbalist Alaho Olu has turned it into a living testimony. Thank God Almighty who used Dr Alaho Olu on YouTube to cure me from HPV and HSV 1&2 with his herbs….

  28. Mila Bonner

    May 31, 2021 at 8:20 pm

    Why do these voices sound like Google Translate? LMFAO

  29. Kushan Salinda

    May 31, 2021 at 9:01 pm

  30. Soggy Nugget

    May 31, 2021 at 9:58 pm

    Instructions unclear, I somehow made a black hole.

  31. Khurram Shabbir

    May 31, 2021 at 10:00 pm

  32. Marty Katz

    May 31, 2021 at 10:57 pm

    Who's are these stupid robots? Is this the best you can do?

  33. Cereal eater from Nepal

    May 31, 2021 at 11:55 pm

    Is it OK if i move my hands just the lower part below the elbow? Or should they be perpendicular to the upper part

    Edit :also a friend said arching the back upward is more effective is it true? Not the butt but the back

  34. Goyathla Slavista

    June 1, 2021 at 12:37 am


  35. Bernardo Ferreira Tacaci

    June 1, 2021 at 1:23 am

    queeee what

  36. CommandRex

    June 1, 2021 at 2:07 am

    wow this animation is terrible

  37. _myspoon_

    June 1, 2021 at 2:12 am

    im watching this for online school lmao

  38. Maha Lakshmi

    June 1, 2021 at 2:44 am

    L4-5 s1 disc bluge paitent can do

  39. High Prod

    June 1, 2021 at 2:50 am

    How to do exercise at home

  40. Nowris Sharmin

    June 1, 2021 at 3:10 am

    Is it normal to have backpain in the very early stage of these exercises? Its not severe but I cannot ignore this? I am 29 years old lady. 74 kg weight

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Durch das viele Sitzen im Alltag ist besonders der untere Rücken betroffen. Diese Yoga Übungen lindern Schmerzen genau in diesem Muskelbereich. Yoga Coach Amiena Zylla zeigt euch entspannende und kräftigende Asanas. Viel Spaß!

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Here is a Yoga routine with the perfect balance of strength moves & flexibility poses get the best out of both worlds! We will be working on improving our shoulder and core stability as well as stretching our hamstrings, shoulders, hip flexors, quads, hips and basically our entire body. This routine can be done first time in the morning to energize your day or mid-afternoon as well! Feel free to do what you can and to modify the routine by making it harder or easier depending on your own level. Remember that it is your practice, so forget about how the poses look and just focus on understanding and learning about your body! Happy practice my friends =) Namaste!

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This is a 10 minute easy morning yoga routine for beginners! Start your day right with this energizing wake up vinyasa yoga flow that will focus on kick starting your body and mind for an amazing day ahead! No prior yoga experience needed to perform this morning yoga vinyasa routine.

If you desire to stop that morning fatigue, refocus your mind, or wake up your body to start your day with replenished energy, this is the perfect beginner morning yoga sequence for you.


Yoga is always the best way to start your day 🙂 Let me know how this beginner yoga sequence went for you in the comments below!

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