Only 5 minutes a day: This plank routine from a fitness expert ensures strengthened muscles in three weeks

Here you can find out step-by-step how the plank routine, which only takes five minutes, works.

Exercising in the morning before work seems impossible, mainly due to one factor: time. Waking up at 5 a.m. just to attend a Pilates class or the gym isn't for everyone. This is exactly where trainer Nathalie Errandonea-Mewes, founder of the fitness platform " NRG BarreBody " and a former ballet dancer, comes in. Her concept: start every day with a five-minute plank exercise.

But don't worry, you don't have to hold the plank position in one position for five minutes—there's plenty of variation. The expert explains: "Plank exercises are important for strengthening the core muscles , especially the abdominal and back muscles. This improves posture and reduces the risk of injury. Those who practice regularly gain stability, muscle tone, and efficiency in daily movements." If you do a plank routine three to five times a week for between five and ten minutes, you'll see the first results on your body after three to four weeks, "with a more toned stomach and a more upright posture ," she explains. "If you continue, you'll achieve better muscle definition in the core area. This not only strengthens your physique but also your self-confidence."

The program includes: "Ten different plank variations, performed for 30 seconds each and a total of five minutes." Practiced in the morning, this gently stimulates your muscles while creating a regularity that allows you to achieve lasting results without spending too much time on it.

#1 Plank to Downward Dog

This movement strengthens the core and shoulders while improving flexibility and stability.

• Start in a high plank: hands under shoulders, body in a straight line from heels to head, abdominal muscles engaged.
• Then switch to Downward Dog: Press your hands into the floor, lift your hips up to form an inverted "V," heels pointing toward the floor.
• Then go back to the plank: Shift your weight forward, bring your shoulders back over your wrists, and bring your hips back into line with your body. Repeat the movement for 30 seconds.

#2 Bear Hold with Leg Extension

This movement strengthens the glutes and hamstrings while targeting core strength and hip stability.

• Start in a plank position with your knees bent and suspended a few inches above the floor (bear hold). Arms extended, back straight, and abs engaged.
• Stretch one leg back, keeping your hips parallel to the floor without lifting either side.
• Bend the knee of the raised leg (towards your chest) and then extend it fully again.
• Repeat the movement for 30 seconds (15 seconds per leg).

#3 Plank with hip rotation

This movement improves hip mobility while strengthening the obliques and core stability.

• Start in a high plank, hands under shoulders, body straight, abs engaged.
• Pull one knee toward your chest while maintaining balance on the other leg and hands.
• Slowly rotate your bent leg from left to right by opening the hip on the side of the raised leg.
• Alternate the movement in a controlled rotation and engage the oblique abdominal muscles.
• Repeat the movement: 30 seconds (15 seconds per leg).

#4 Plank with weight shift

This movement strengthens the shoulders, core and improves dynamic body coordination.

• Start in a straight plank position with your hands under your shoulders.
• Then bend both knees, keep your back straight and slowly shift your body weight onto your feet.
• Use momentum to push your body forward again and return to the high plank until your shoulders and wrists are in line again.
• Repeat the movement: 30 seconds.

#5 Side Plank with Twist

This movement improves rib cage mobility while strengthening the oblique abdominal muscles and lateral core stability.

• Start in a side plank with one hand directly under your shoulder, body straight, and feet either stacked or slightly offset from each other.
• Bring your free arm under your body in a twist, keeping your hips straight.
• Bring your arm back up to the starting position towards the ceiling and maintain body tension.
• Repeat the movement: 30 seconds (15 seconds on each side).

#6 Side plank on the elbow

This movement strengthens the hip abductors, the oblique abdominal muscles and improves the lateral stability of the body.

• Start in a side elbow plank, elbows aligned directly under shoulders, body straight, feet stacked or slightly staggered.
• Slowly lift the upper leg upwards, keeping the body stable.
• Slowly lower the leg again without lowering the hip.
• Repeat the movement: 30 seconds (15 seconds per side).

#7 High One-Arm Plank

This movement promotes core stability, strengthens the shoulders and improves body balance.

• Start in a high plank position with your hands under your shoulders, your body aligned from your heels to your head, and your abs engaged.
• Raise one arm and place it behind your back, keeping your shoulders and hips stable.
• Hold the position without tilting or twisting your body.
• Repeat the movement: 30 seconds (15 seconds on each side).

#8 High plank with bent leg and fold-out

This movement strengthens the glutes, hamstrings and improves core and hip stability.

• Start in a high plank position, hands under shoulders, body in a straight line, abs engaged.
• Lift one leg straight back, parallel to the floor.
• Bend the knee of the raised leg (heel to buttocks) and then straighten it out again (fold-out), keeping the thigh parallel to the floor.
• Keep your hips and torso stable throughout the movement.
• Repeat the movement: 30 seconds (15 seconds on each side).

#9 Plank with leg extension

This movement strengthens the glutes, activates the core stabilizing muscles and improves hip mobility.

• Start in a high plank position with your hands under your shoulders, your body straight and your abdominal muscles engaged.
• Stretch one leg straight back, parallel to the floor.
• Bend the knee of the raised leg and pull it towards your chest.
• Extend the leg straight behind you again, maintaining control and stability of the torso.
• Repeat the movement: 30 seconds (15 seconds on each side).