15-Minute Plank Workout To Sculpt Your Abs & Arms

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You can easily sculpt your abs and arms doing planks. However, there are some specific planks that will target exactly these kinds of muscles.

As you will see in the exercises down below, you could also use dumbbells to put more pressure and intensify the workout.

Moreover, the workout consists only on 15 minutes so it won’t take up too much of your time. But it can really have a strong impact on your abs and arms. Try it out and let me know how it turned out!

1. Dumbbell Plank Row and Tricep Kickback

Image Credits: Dumbbell Plank Row and Tricep Kickback

Start in a plank position.
Keep your right hand resting on a dumbbell.
Row the weight to your chest.
Straighten your elbow until your forearm is parallel to the floor.
Reverse the movement to return to start.
Complete 5 reps, then switch sides and repeat.

2. Plank with Front Raise

Image Credits: Plank with Front Raise

Start in a plank position.
Place your right hand on a dumbbell.
Extend your right arm straight out in front to shoulder height.
Keep your hips parallel to the floor.
Lower slowly back to start.
Complete 5 reps, then switch sides and repeat.

3. Rotating T Extension

Image Credits: Rotating T Extension

Start in a plank position.
Rotate your torso to the right.
Raise your right arm toward the ceiling.
Roll onto the outside of your left foot.
Reverse the movement to return to start.
Complete 5 reps and then repeat on the other side.

4. Climber Plank

Image Credits: Climber Plank

Start in a plank position.
Bend your right knee toward your left elbow.
Return to plank, keeping your right foot raised a few inches off the floor.
Angle your right leg out to the side while keeping it extended.
Reverse the movement to return to start.
Complete 5 reps and then repeat on the other side.

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