Bowflex® Bodyweight Workout | Three-Minute Perfect Plank

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.

Other fitness resources you may find helpful:

[cassondrapolk]

Completed entire 3 mins without stopping for the first time. Been doing this for 3 months now lol. Pats self on the back👏🏼

[gwkor]

the coach's voice helps me to complete this session every time.

[felixxex]

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.

[mikeeperez]

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 :

[Sophia-U]

These ladies make it look so easy, but it's actually really, really hard. I almost passed out!

[teekay]

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.

[pokemonblue]

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!!

[narie]

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'😊

[simoneb.]

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. :)

[RowdyReign]

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.

[Bethunnn]

17 sec and I woke up in a hospital bed wtf 😂 nice workout 💪🏽

[ChandanGupta-ilen]

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 !!

[tacosforlife]

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!

[dronepilotcanadian]

This is so much better than the old leg lift / crunch and sit-up routines. I used to do sit-ups and crunches but this seems to work better I am not sure how but it works at least twice as fast with less cardio . I'm going to give my diet some credit but I burned my belly to a full six-pack with 3 sets of this twice a day with some light weight training in just 4 months . Sounds like a long time but it took me years to get fat lol . I can actually ride my bike without getting a sore back and shoulders so I'm also riding about 3 times longer up to 60 km a day sometimes. Excellent core exercises I swear by them now.

[keiseyer]

I've been doing the brightside 5 minute planking exercises for almost a year. Then I decided to intensify my workout. I can't believe I did this so easy. I just proven that planking helps to improve your muscle pain tolerance.

[tamsinwood]

Been doing this for 2 months now at least 3 times a week. At first it was a real struggle now I'm able to do the whole thing without stopping. Keep going. You can do it.

[paridhiagarwal]

Just been two days into this plank workout and I already feel magical energy within my arms and legs. My stomach feels much lighter. Planks are great👍

[ec]

I love this workout. It's so simple but it strengthens and tones everything. Quickly.

[NFKhan-euff]

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.

[idadm]

I started last Aug 29, 2018 and I lose my belly fat a little, I am 58 kg before I start, now I am 55 kg, I love this, first, so hard but continue doing this everyday makes me feel great. My target is about 50kg I am 56 yrs old and feel young and strong. Thank you Tom Holland, God Bless you.