Bowflex® Bodyweight Workout | Three-Minute Perfect Plank
17,816,128
Published 2015-11-11
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: • Bowflex® Bodyweight Workout | Three-M...
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All Comments (21)
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Completed entire 3 mins without stopping for the first time. Been doing this for 3 months now lol. Pats self on the back👏🏼
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These ladies make it look so easy, but it's actually really, really hard. I almost passed out!
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the coach's voice helps me to complete this session every time.
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Two weeks into this workout already seeing fantastic results. Only taking one day rest each week. I sit up more straight without even knowing it. My core feels fantastic! Thank you bowflex.
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always shaking when i do this...and my little son laughed so hard...
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17 sec and I woke up in a hospital bed wtf 😂 nice workout 💪🏽
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Whenever i do this my 1 year old son always climb on my back so i actually do the first 1 min plank with 23 lbs kid on my back after like fee weeks of doing it ofc so i guess it really does strengthen your core!
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Add this to your workout or just do this everyday, it really makes amazing changes mentally and physically. 'Slow progress is better than no progress'😊
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l fainted on the 36th second
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I have been doing 1 minute planks and came across this 3 minute plank exercise yesterday. I love it. Switching to something different every 30 seconds makes it more fun than doing the regular plank for 1 minute. :)
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I’m doing this for 100days, before i go to bed 🤗 Plank Challenge - 3mins Day 1 : ✅ Day 2 : ✅ Day 3 : ✅ Day 4 : ✅ Day 5 : ✅ Day 6 : ✅ Day 7 : ✅ Day 8 : ✅ Day 9 : ✅ Day 10 : ✅ Day 11 : Day 12 : Day 13 : Day 14 :
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They forgot to show the part where they collapse on the floor as soon as the time ran out 😂💀
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I love this workout. It's so simple but it strengthens and tones everything. Quickly.
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I do this every morning, evening, and night 3 times a day, plus cardio for my abs -- I LOVE IT. I lost an inch of belly fat. I'm very, very close to having a flat stomach. Thank you for the video!!
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30 seconds plank really works. I am over weight and after 1 month I am able to do only 25 secs.,but my waistline is reducing . Thanks for such a great video !!
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This exercise is awesome.I began seeing results in two weeks. More noticeable is the sides of my tummy that have gone inwards. I do the exercise at least twice a week.Dont give up like he says,if you cant do the full 3mins in one go, take a break for a few seconds in between.Make sure you breathe, that way you won't tire easily.
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I've been traveling for work all the time and this workout helping me a lot!! Thank you!
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This is my 3rd day doing this workout. It's a strenuous 3 minute plank workout. First day couldn't finish. Second day took tons of breaks. 3rd day barely taking rests. Great workout. Great for core and lower back as well.
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I remember I couldn't do a plank for 30 sec when I started but now I can do it up to 2 min. Stay motivated. You can do it.
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This workout is fantastic..I love it . Only 3 minutes but it makes me sweat a lot . 4 years and I never get tired of it!
