15 min PLANK WORKOUT for Tight Core, Smaller Waist & Full Body Fat Burn ~ Emi

[Music] hi guys today is a 15-minute plank workout we are going to challenge ourselves with 15 different plank variations it's not going to be easy but planks are extremely effective to tighten our core and pull in our belly like an elastic band for a smaller waist there are also excellent full body exercises working on arms shoulders back legs booty you are going to feel the intense burn all over but before we start the workout there's something that i would like to share with you guys 20 exercises 30 seconds each 15 seconds rest before the workout begins let's warm up and stretch our wrists for the plank workout [Music] get into all fours and gently put some pressure from different angles onto our wrists [Music] and now let's get into our first exercise elbow plank exercise start simple head to heel in one straight line tighten your core keep your hip in line and not have it too high up [Music] what's your weakness [Music] second should attack [Music] exercise from high plank lift one arm to tap opposite shoulder then raise it to the front alternate sides key is to tighten the abs to stay centered in balance and not sway from side to side head to heel in one straight line [Music] third single leg plank [Music] [Applause] [Music] exercise back and elbow plank lift one leg up and hold for 15 seconds engage all your muscles for a strong hold [Music] three two one other leg [Applause] [Music] fourth cross mountain climber [Music] exercise in high plank crunch the abs and bring your knee in towards opposite elbow alternate sides focus on engaging the belly for each rep slow and controlled [Music] fifth flying hip dip [Music] in elbow pine drop your torso from side to side work the side abs to lift it back you up more than me you are absolutely killing it keep up the good work [Music] [Music] next bear call hope [Music] exercise from all fours tighten your core and lift your knees off the floor stay here and hold keep your back flat squeeze in your belly [Music] ten more seconds almost there you got this rest seven climb to dolphins [Applause] [Music] exercise from elbow plank squeeze in your belly and lift up your hip into an upside down v then back to elbow plank [Applause] [Music] a plank [Music] [Applause] exercise push yourself up again head to heel in one straight line squeeze your belly and booty tight to keep your hip lifted [Music] only two more to go before our long [Music] [Applause] [Music] rest nice sci-fi to dip [Music] [Applause] elbow side plank hold for 15 seconds work your side abs to keep your torso lifted [Music] step your hip in three two one [Music] [Applause] [Music] [Applause] [Music] [Applause] rest 10th other side [Music] exercise last one in the set and we're getting one minute rest after [Music] [Applause] [Music] [Applause] flip your hip in three two one every rep stronger and better [Applause] [Music] rest rest for 60 seconds good job on finishing the first half off this workout grab some water stretch out the wrist get ready for the second half let's push and give our best starting with commando sidestep [Music] [Applause] [Music] [Applause] [Music] oh [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] exercise go from high plank to elbow plank step your food to the side one by one push back up into high plank [Music] yep the burn is intense it's what we're here for no pain no gain [Music] 12. spiderman plank [Music] in elbow plank position bring one knee out at a time towards your elbow imagine you're a spiderman climbing up the beauty [Music] there's nothing you can't do you are a superhero [Music] 13th plank lift [Music] exercise and high plank lift your arm and leg up one at a time [Music] core tight minimal movement off the body imagine there's a glass of water on your back try not to spill it or drop it [Music] rest 14 punch [Music] exercise punch with one arm to the front alternate sides each punch strong and powerful [Music] every punch is a victory only 10 more seconds [Music] rest 15 fair crawl to plank [Music] then extend your legs into high plank [Music] again belly tight try to move only your legs but not your torso only one fourth off the workout left push all the way to the finish line [Music] rest sixteen plank walk [Applause] [Music] exercise start an elbow plank lift your hip and suck in your belly as you walk your feet towards your elbows [Music] we are committed to finish this workout strong let's get it done together [Music] rest 17th foot's hot [Music] exercise in high plank tap your opposite foot and alternate sides [Music] yes it's tough but if it's easy anyone can do it the very few who succeed are the ones who are willing to push through the challenges [Music] [Applause] [Music] [Applause] rest 18 table top hip back [Music] exercise start in tabletop facing up then crunch your abs and bring your hip back between your hands without sitting on the mat keep the tension in the lower abs [Music] 10 seconds so close to the end [Music] rest last two exercises side plank rotation lift one arm up towards the sky as you twist your torso [Music] [Applause] [Music] keep going even when your mind is begging you to give up you are stronger than you think [Music] rest final exercises change side we will see things [Music] exercise almost at the finish line you will thank yourself later for putting in the work and getting another step closer to your goals 15 seconds [Music] [Applause] [Music] five seconds rest and we are done great job you killed this workout you push your limits and became a better stronger version of yourself take this win with you to conquer whatever challenges that come your way stretch it out before you go and i'll see you again very soon – 15 min PLANK WORKOUT for Tight Core, Smaller Waist & Full Body Fat Burn ~ Emi