Here are 5 minutes of plank exercises to boost your core muscle strength

If you want to improve your core muscle strength (the core), but don't have much time to go to the gym, and you're not sure about which exercises will help, then in this article, we'll give you some plank exercises to help you reach your goal.

• First: What are the core muscles or the "core" muscles:

The core muscles include both deep and shallow trunk muscles such as the abs, lower back, hips, large muscles on each side of the spine, glutes, hips, and butt. Exercising to strengthen the core helps support and stabilize your body in daily life.

• Second: The importance of having a strong core:

Doing strong and consistent core exercises provides many benefits including:

• Spinal stability.

• Improving body movement.

• Improving body balance.

• Getting a slim body.

Third: Dangers of a weak trunk:

• Leaning forward or backward.

• Lower back pain.

• Discomfort and muscle tension.

• Pressure on the back joints of the spine.

• Fourth:- 5 minutes of plank exercises daily to strengthen the core muscles:-

Doing plank exercises for 5 minutes daily gives a quick and effective routine to strengthen the core muscles. Before you start, make sure to warm up properly. You can walk fast or jog in place for a minute or two, then do some light stretching.

1- Straight arm plank exercise :-

1. Start the exercise in push-up position, with your arms spread aligned with your shoulders.

2. Keep your arms straight and your toes bent.

3. Keep your chest tight and your body straight from your head to your toes.

4. Hold like this for 30 seconds with steady breathing.

2- Reverse plank exercise :-

1. Sit on the exercise mat and start stretching your legs out in front of you.

2. Put your palms and open fingers on the floor behind you, place your hands outside your hips.

3. Support yourself on your palms as you lift your hips and torso up.

4. Look up while keeping your arms straight at a 90-degree angle and your legs straight.

5. Keep your body tight to form a straight line from your head to your heels.

6. Tighten your core and start pulling your belly towards your spine.

7. Hold this position for 30 seconds.

3- Forearm side plank exercise :-

1. Lie on your right side on the mat with your legs extended, placing your right leg directly over your left leg.

2. Place your right elbow directly under your shoulder, resting on your forearm at a 90-degree angle.

3. Keep your head and spine straight, with your right hip and knee touching the floor.

4. Start lifting your core muscles to raise your hips and knees off the floor.

5. Hold this position for 30 seconds.

6. Repeat the exercise on the other side.

4- Pyramid plank exercise :-

1. Start by extending your body and forearms on the mat, keeping your body curved (bring your hips up).

2. Keep your forearms steady while gently pressing your heels down to stabilize your body well. 

3. Hold this position for a few seconds, then start lowering your hips back to the stretched body. 

4. Push your hips up again, keeping your core tight. 

5. When lowering, start extending your heels and chest toward the ground at the same time. 

6. Repeat the exercise for 30 seconds. 

To reach 5 minutes of the plank exercises, repeat each exercise twice in a row.