Planks for Beginners | Bowflex®

The plank is a great core exercise that doesn't involve doing any crunches. This video will show you how to do a basic plank, with a focus on form before moving into more advanced variations.
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[@sibisibi7359]

Everyone is saying " Perfect Body!!" Just think of the time and effort she devoted to it. Great Job, Girl!! ❤️

[@leylia6652]

Sibi Sibi She must be work hard

[@sibisibi7359]

@@leylia6652 Yesss! She did. And the result is in front of you. 😍

[@swishreacts2833]

Sibi Sibi and diet aswell

[@willstanback1137]

Sibi Sibi My brother said yeah.

[@sibisibi7359]

@@lovelykirby Whoa! That creative name of yours. 🤩👍

[@sallylemon5835]

my plank is 30 seconds once daily and I'm already hell proud of it

[@bowflex]

+Sally Lemon, We are proud of you too. Keep it up! - Marlo, Bowflex Team

[@ohyeahyeahnation5636]

Sally Lemom I'm 80 seconds a day and I'm 13

[@thelmabukikun1485]

I just started so 20seconds daily .. hoping for progress till i reach a minute

[@sumeetbhat9047]

Haha bro I do 1 min plank 5 times a day. You need to catch up.

[@LolLol-nf8ld]

Same

[@yusefendure]

Her form was flawless. The instruction was clear and concise. Best plank video hands down. Thanks!

[@frankgiraldo9636]

Exactly. No annoying, excruciating introductions.

[@hristianvt]

when the aliens come we will show Stephanie as what the perfect human was supposed to look like

[@ephoenix.13]

I'm doing planks everyday for 5 minutes with 30-40 secs break after each minute. Today I managed to do it for 1min 30 secs on the first go and I was so proud of myself. Some say planks are overrated and it doesn't work but personally being able to perform it makes me so happy despite everything. From not being able to hold for 10 secs to now this, I am amazed of this improvement. It motivates me so much to give my best to other workouts as well and get better. And I think that's very important.

[@adriansastre3333]

For everyone who's saying time goes by so faast? Never done "planking"

[@medicfdumbo]

Ikr

[@basketball5152]

Time can only go by faster if u can distract urself and not think about it. Like i would watch bball highlights

[@archananaudiyal6244]

@@basketball5152 I agree, i watch something or listen to my fav songs

[@bettyfranca8615]

I just bought "Stealth - Game Your Core", it's a board you use for planks, and can play videogames. I'm playing PacMan again 😂

[@ishtina]

@@archananaudiyal6244 wow thank you so much, I will try this from tomorrow. I do a 1 minute plank but it feels like the seconds became bigger 😆😬

[@Wavorn100]

Huh that doesn't look to hard. *10 seconds into it* I was wrong!

[@GaryRPerlich]

I know the feeling.

[@jacquelinemuwonge3618]

That you made it 10 seconds is shocking to me cause 3 seconds in i felt like i was about to snap in half

[@lynnlynn9844]

hahaha...😁

[@CamilleAguinaldo]

hahahhaa

[@duanedaylebaliatan5209]

And my coach is suggesting a 3min plank 🤦‍♂️

[@cgswm92]

First day it was like 5 sec plank for me..after a week i have reach to 40 sec... I feel great.... It gives me motivation that if i could do something which i thought was impossible but after much determination and dedication i could do... Which applies for our life as well... Thank you for teaching the correct procedure 😊

[@bowflex]

That's awesome, Cecilia! We're so glad to hear that this video has been helpful in your fitness journey!

[@sindhup2644]

How was d result for you 🤔

[@Moondogg7]

Where did it hurt after your first time

[@xue1379]

5 sec plank lol

[@sjsjswejwjje8908]

@@xue1379 😅

[@javierf55]

I would be shaking, shaking and shaking. What a perfect body, congrats

[@jurkus7078]

@@chrishall9636 shaq

[@kritikraj1122]

Dont shake in this age

[@gjdippaavvhyk]

Old ass nigga

[@yz8504]

@@gjdippaavvhyk what did he do to offend you 😂

[@JoshSingleTon2]

@@gjdippaavvhyk Damn straight,smoke dat nigga ass

[@PhiI93]

This women has an amazing body.

[@neanam]

She need a booty

[@misssunshine7408]

Yeah I am so motivated seeing her

[@johncloois7565]

One or both? 🤔

[@kman915]

@@johncloois7565 Haha Not sure why some people don't know the difference between woman and women...

[@EasyAno]

twistr you need to get out of your gaming chair and meet the outside world buddy

[@yourdad6556]

Who is also looking at this while in quarantine

[@lifewithsalma7723]

Me 🙋

[@daanishiqbal7158]

No one!

[@noorfatimah5687]

meee

[@princeaghedo9494]

Me lol

[@JohnSmith-xq1pz]

Me and I'm not sure I could do the most basic being as overweight as I am and poor core/back strength Tries first one ... Agh!!! Pretty sure I just felt my back crack!

[@laylaa8838]

her body is perfecter than perfectest!!

[@renemontalbo]

layla a news3

[@jakefriesenjake]

Lmfao

[@clairegrant1667]

She’s over extending her elbows on the front plank

[@deepsix1827]

@@clairegrant1667 No, she's double jointed.

[@256Face]

Wat yo talking about? No aaaaaaaaaas Lil viewer

[@lorirossartist]

That girl is beast! side plank flawless breathing it through didn't waiver or shake for one second and those stomach muscles on fire! I absolutely hate the side planks but she has inspired me to stick with it

[@bowflex]

+Lori Ross Keep it up! You got this! - Marlo, Bowflex Team

[@aestaetic788]

First day I stayed only few seconds.. Making the posture correct was hard... It took me few days.. Now I'm able to do a minute..I can feel the strength in my arms..Happy that I started doing it😊Looking forward to the progress

[@alexj2]

how bout now?

[@PrinceFluffy]

Alexa: Set a one minute timer....Alexa how long left on my timer. Alexa: You have 40 seconds left on your timer....😨

[@shundacunningham6944]

😂😂

[@senor4430]

Lmao😂

[@syuzannasukiasyan496]

😂😂😂 me everyday when I do a plank but you’ll get used to it if you do it more.

[@Courtneyhuggins1]

😂😂😂😂😂 I’m in tears

[@Sparklez_077]

😂😂😂😂

[@mercyjuan1736]

5 minutes plank, the longest 5 minutes of my life. 😂😂😂

[@xnij250]

I can do 1 min and looking forward go progressing to 3 mins before the end of the year. My biggest issue is boredom esp when Spotify air ads just when I begin to do the plank. 😂

[@ritika13100]

Download zee5

[@chloet9263]

I can hold mine for 50 seconds.

[@timtench3334]

It would be better to do five one-minute planks throughout the day than a five-minute plank.

[@padmapaddu5726]

Yeah

[@michaelakrpalova9150]

Im legit watching this while eating icecream, good job gurlll

[@joeljohn3194]

This comment Made my day! I hope u live longer than Stephanie and the instructor 😅😂😂

[@cheryls4526]

this might be a old video but showing the other ways to do a plank is very useful. In videos they always always do that side plank and full on plank with no moderation. I appreciate knowing there is another variation and will still yield the benefits of a plank. thank you again.

[@Ryoko007]

Love that there's no ads to start this video and gets straight to the point! thankyou. subscribed! Will try the first plank for 30seconds to start off daily. Hopefully my arms will be stronger. fingers crossed, great video.😊😊

[@abrahamhmar7317]

Straight to the point, informative and beautiful video. I started doing this today and barely managed to hold the second form for 60 seconds. I was wondering how many times should I do this in a day?

[@suave-alpaca8412]

Thanks for this. Working out alone as a beginner, I didn't know if my form is right, so it's helpful to find example and also a more simpler version before I improve to the next level

[@GreenGirlWithForestHair]

Thank you for this video! I was ready to give up un planks because standing on my toes really doesn't work for me but I never thought about practicing first by standing on my knees. Also, this is the first video in which I have seen this variation shown. So keep up the good work!

[@Fields_Forks]

Planks are one of my favorites. I can really feel gaining strength and fitness in those 20 seconds.

[@bassrabbit9]

VERY helpful!! Thank you ladies! Very inspirational. Stephanie is simply amazing.

[@steviesmom6747]

Best instruction I’ve seen so far showing proper body alignment and progression for beginners.

[@bowflex]

+Stevies Mom Thank you. We are really glad this video worked well for you. Keep up the great work! - Marlo, Bowflex Team

[@precluderblogg9746]

Her skin is awesome.

[@deepsix1827]

So is her hair. She is a gorgeous woman.

[@amy_958]

Her face too. Those sixpack makes me jealous!!😭😫

[@jrtime8092]

fookin pimps

[@thatgreyocean631]

Asians, they got skin and hair.

[@wg6601]

Started fighting with weight today, so I shall be following you here. First planks done.. One positive, informative video. Keep it up there!

[@bowflex]

Keep it up, you got this! -Bowflex Team

[@bjh823]

Great explanation of the plank! Thank you 👍🏻

[@mllm1]

Thanks for an awesome video. Clear and concise.

[@unique05]

After i watched this video i already tried it! I'm more comfortable doing the full plank & the side plank.

[@deepthimayi7430]

Done plank for 1 min straight!! And I already feel like my tummy is gone!😂

[@Ashaasha-sr2nq]

Is work?

[@Thankful_n_Grateful]

Thank You So Very Much for creating & sharing this video. Very detailed & informative & easy to grasp, understand & implement... I used to do planks & going to start again... Your video is perfect.... Thanks again...

[@martinahulok8849]

Dear team, many thanks! It's a great motivation! :)))

[@bowflex]

+M. H. You are very welcome, we are so glad to hear this workout is helping to keep you motivated! Keep up the great work! - Mandy, Bowflex Team

[@ushamukherjee9517]

😘love u Hey u team, is it possible to start plank at the age of 60, any precaution, used to do Pranayama but not very regular, today morning and in evening done 1st plank for 8 second repeat for 3 time, felt quite fresh and energetic, so same have done in evening too, any precaution and instruction please waiting for ur response😊 😘 u team

[@ruchavaidya8975]

Wow great job. thank you for sharing it. I will try definitely.

[@bowflex]

+rucha vaidya You are very welcome, and we hope you enjoy the workout! -Mandy, Bowflex Team

[@harshashetty3091]

Whoa! Flawless form

[@SummerRain368]

Thank you for this video. I've wanted to learn how but didn't know where to begin. Here! Starting today. :)

[@bowflex]

+SummerRain368 This is definitely what we strive for when creating these videos, and we are so glad to hear it helped! - Mandy, Bowflex Team

[@evachan21]

Great video, Thank you

[@wow-dq9zj]

Whener i do straight arm plank my body starts shaking like *CRAZY*

[@toddbrooks1548]

Thanks for posting, really good info on progressing as you build strength.

[@adrianboyddodd8007]

Thank You. That first side plank from the knees look easy but was not. I could feel the different muscles that were being excercised.

[@elizabethdorton1228]

Gonna start planking beginner style. I'll see how far I can get and what progress I can make. I have the hardest time with ab work hurting my back. I'm excited to see how this goes. Thank You!!

[@bowflex]

+elizabeth dorton With some hard work and consistency, you will see some great results in no time! - Mandy, Bowflex Team

[@cgswm92]

Awesome presentation

[@hetaliaisreligion9828]

I have a spine defect or where my spine is unnaturally curved and my father recommend this video to help my pain and man after a few weeks and months work my pain is less frequent! Thanks

[@jagjeetjagjeet313]

Yes planks help to straighten the spine too..my spine has always been curved because of my sleep position n it felt pain..so i started plank n its straight..even when i walk the natural position goes straight. Therefore in my opinion this is the best excercise

[@rongliebman3817]

Thank u for sharing this great workout channel. Will do at home during this Coronavirus storm. Best floor workout without going to gym during this time

[@alking7655]

It actually really helps that Amy talked about the certain alignment position, as, I have to admit, it's so easy to cheat and "make it easier" and yet, that doesn't make it effective. I just did it (hopefully with the right alignment, as I don't have a mirror near the floor) for 20 to 30 seconds and yeah, when you've slacked off, you feel it way more. As I said, glad she went through proper alignment, not only for injury purposes, but because I see so many plank descriptions and wonder if the position is right.

[@carolynemomanyi9336]

I love bowflex. great work out with less minutes😉

[@bowflex]

+Carolyne Momanyi We are so glad to hear you are enjoying the workout, and thanks for the comment! - Mandy, Bowflex Team

[@kathparker6066]

Carolyne Momanyi a

[@BloodRavyne]

I do it for 10 seconds and I'm shaking the whole time! Not easy!

[@nabila6401]

It's okay..keep doing it and you'll keep getting stronger :)

[@PrinceOvPersia1]

Thank you so much for clarifying this step by step. Concise and to the point, well done ladies!

[@cherrihenderso2186]

Thank you for explaining the blank. My new doctor wants me to be able to do the blank for at least 2 min. Now I know how to do it. Again, thank you!

[@jesbithomas5702]

Stephanie reminds me of an elegant gazelle. Very informative video!

[@bowflex]

+Jesbi Thomas We are so glad to hear you are enjoying the video! - Mandy, Bowflex Team

[@lindaseenath6411]

Jesbi Thomas q

[@KarishmaVerma]

Bowflex can i do planks without shoes.. pls tell me

[@satishmenon4929]

Karishma Verma yes of course

[@dushyantsingh8479]

best plank tutorial..

[@samuelxd7954]

After watching this I definitely had a go at my plank exercise. Great video, blowflex. Very informative.

[@bowflex]

Keep up the great work! -Bowflex Team

[@portarican82]

Thank you for this! I was trying to find a way to progress slowly without injuring my back!

[@jaywilson4520]

Great tutorial. Thanks.

[@bowflex]

+Jay Wilson You are very welcome, and thanks so much for the comment! - Mandy, Bowflex Team

[@oooooo-kr4ep]

She is ripped! I tried plank and it is hard. It helps the n glutes.

[@blissful1648]

This was very useful and exhaustive, thanks!

[@jaegerbawmb687]

Stephanie is totally goals❤❤

[@quack1240]

Day 1536 of quarantine: idk what I'm even watching anymore

[@TheErika711]

🤣😂

[@monalouise6996]

Exactly what si was looking for. Thank you!

[@boyinthepenaltybox]

this is the most helpful plank demonstration in ever. thank you. ..length in the spine! that made all the difference. cheers!

[@bowflex]

+boyinthepenaltybox Thanks so much for the comment, and we are happy to hear this helped! - Mandy, Bowflex Team

[@lukevilulf3917]

Stephanie be holding a plank for 3 minutes while not breathing heavily into Sherryl's mic

[@lizzaragadenisse]

This is a great video, thank you 😀

[@bowflex]

+cHiO M.S, Thank you so much for your feedback. - Marlo, Bowflex Team

[@christine3038]

Loved this video. Thanks for all instruction and info.

[@bowflex]

+C L You are very welcome! - Mandy, Bowflex Team

[@yapyeeheng6024]

I hope this will release some stress and fatigue in me, thank you for this productive exercise guides!!

[@bowflex]

+I'm Puppy We really hope this helps too, and thanks for checking out the video! - Mandy, Bowflex Team

[@Stylelinepk]

Wow good work

[@sanipezhi9380]

Excellent

[@mariaseppanen3609]

Thanks for inspiration....did 30 sec of the first one, will continue every day!

[@bowflex]

+Maria Seppanen You got this! Keep at it, it will get easier. - Marlo, Bowflex Team

[@kenpoDC]

Good explanation thank you. Plus a beautiful model like Stephanie preforming the exercise is always a plus. 😊 Thanks for the explanation.

[@shabirahmed2342]

Great workout. Thanks.👍🤘💪💋

[@water2963]

I am doing side planks for last 20 days, have amazing results unbelievable...

[@jyothibedar1657]

mohammad shadab Razi did it help loose belly fat

[@water2963]

@@jyothibedar1657 yes.. definitely..if you do for 1 minute daily, you will see effective results in 4 or 5 days. If you novice to this plank then start with 15 seconds on each side. All the best friend.

[@ayshakhan5098]

I did forearm plank just now.. Will this help me to reduce weight? Did you lost any weight?

[@jiahali5455]

@@ayshakhan5098 Your muscles tighten to such a level..that it burns all the unnecessary calories away. Planks are no doubt the best exercise for a super body.

[@vav5838]

@@water2963 did you include cardio/strength training too?

[@binaldoshi495]

Thanks for such a to-the-point video

[@Klgeib100]

thanks your video is well done

[@voiceofhena4013]

I can do at least 10 seconds of a plank now...before I used to hit my face on the floor lmao

[@ferrarigirl666]

Planking for beginners! *showed even the most difficult positions*

[@Ben31Son]

Exactly what I was thinking at the end. Lol

[@fergus247]

these excercises are underrated, thank you for sharing

[@janovercash3873]

Great explanation, thank you!

[@monp.4903]

I see the model, Stephanie, on the Athleta and New Balance catalogs all the time, she is a 'fitspiration'!

[@bowflex]

+Mon P. Stephanie is definitely in amazing shape, and we are happy to hear she is motivating for you! Thanks for the comment! - Mandy, Bowflex Team

[@gurvinder_m]

Would try it

[@shamikghosh6227]

What is Stephanie's full name, i want to follow her..

[@michaelglickman1300]

@@shamikghosh6227 Stef Corgel

[@shamikghosh6227]

@@michaelglickman1300 thanks

[@Justherz]

Tried it manny times but no .. can't I feel it in my back ( don't have back problems) Please tips

[@bowflex]

+Justherz This video is a planks for beginners exercise, and you will want to ensure your body is completely parallel with the floor. If your form is not correct, it will not engage the right muscles properly. If you are finding this exercise too easy, you may want to give our other plank exercise a shot! You can check it out at the link below. - Mandy, Bowflex Team kzbin.info/www/bejne/foLalZ6nqK9rldU

[@ushamukherjee9517]

Hello waiting for ur answer yesterday I ask u some very very important things please clear my queries

[@TheNara30]

I think you are lowering your lower back ..it has to be a straight line from top to bottom.. don't let it fall down.. keep it aligned ..a straight line..

[@ah-castlefitness5737]

Excellent instruction and form!

[@juanguentenguea.gonzalez737]

Hi Thanks For The Tutorial

[@tientien2023Ledin]

Looking at it Iam like it's easy. Tried it, lasted not even 30 second. Dang!!! It's hard.

[@cimacma4413]

thanks!

[@S62bhas]

Excellent Job Stephanie God Bless You And Trainee Both Abundantly Nice Lesson

[@zinhaferreiracv]

loved it & added to my workout rotine. I am a follower now.

[@kpopstertube3563]

I do ten 1-minute planks daily with 1 minute rest in between each plank. It buuuurns!!! 🔥🔥🔥

[@williambunter3311]

Stephanie. Wow!!

[@rhasu2003]

Very useful video. Thanks!

[@bowflex]

+Jiwon Hwang You are very welcome, and we are glad to hear you enjoyed the workout! - Mandy, Bowflex Team

[@robbie_]

Great video, thanks. Think I'll give these a try.

[@darkchoco9395]

She is so pretty!

[@janierodriguez3017]

Planks work!

[@bowflex]

+Janie Rodriguez They definitely do! Thanks for the comment! - Mandy, Bowflex Team

[@RanithaAmichand-zb6eu]

Excellent video, I loved it Thank you for sharing 🖐🏼🤗♥️

[@throngcleaver]

Nice work, Steph!

[@dodxhila437]

This exercises looks like Pilates!!! I Love that!!!

[@peachypetunia]

thank you

[@bowflex]

+linda azhar2010 You are very welcome, and thanks for the comment! - Mandy, Bowflex Team

[@MansoorAli-ib2hi]

linda azhar2010

[@eschellbunbury7390]

This was helpful. Thank you

[@bobstewart8032]

I just bought a mat last night to start doing planks. I really need to get my core back into shape. I used to play sports all the time but have let myself go. I even had a total left hip replacement. It is time to take control of my life again.

[@indahayulestari8067]

OMG... Those muscles... Jealous😣... Okay,, start plank tonight 👯

[@iwankristian8498]

Otot perutnya keren

[@phantomreacts]

How's yr progress

[@mustachiomustache5591]

Please... *No*

[@munirakudrati17]

I am gonna try this for a week & I will post results

[@bowflex]

+Munira Kudrati Sounds like a plan, and we would love to hear about your progress! - Mandy, Bowflex Team

[@ryanblack9916]

how did u go with it?

[@Mika-tu3mm]

The result?

[@jetnick3576]

... Crickets

[@ManishKalauni]

Munira Kudrati lol 1 week

[@ramachandrand4678]

It is very useful exercise....

[@celticpeasant9753]

Wonderful - thanks so much for sharing 😄

[@daisydee9562]

do planks work? plz reply

[@bowflex]

+Daisy Dee They definitely do! The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance. Thanks for checking out the video! - Mandy, Bowflex Team