with Arica Sky at home


Arica Sky

Quick and Effective 7Min AB Plank Workout At Home – you don’t need any specific gym equipment. You train with this workout your upper, lower & side abs! Challenge your abs with this Plank workout activating all the muscles in your abdominals creating more muscle definition and core strength.

Quick and Effective 7Min AB Plank Workout (between exercise 15sec rest):

  1. High Plank Hold – 45sec
  2. Side Plank Hold – 30sec each side
  3. Plank Side to Side – 45sec
  4. Plank Knees to Elbows – 45sec
  5. Plank open & close – 45sec
  6. Side Plank Raises – 30sec each side
  7. In & Outs – 45sec

Why you should strengthen your core muscles

When you think of core strength, imagine a flat stomach and six-pack of abs? Then it’s time for us to change your perspective. Because a strong core has many more advantages. Everything from everyday tasks such as putting on socks, tying shoelaces, weight lifting and fitness training – all this requires your core muscles. The stronger they are built, the better you will perform. So let’s go deeper into the subject and find out what really lies behind a good set of abdominal muscles.

Core muscles include the rectus abdominis, inner and external oblique, the erector spinae and the pelvic floor muscles. They form the central connection between your upper and lower body and are responsible for ensuring the stability of the spine and pelvis. The core muscles are essential for the movement of energy from the larger to the smaller parts of the body and therefore, as you can imagine, play an important role in sports.

Having a strong core will not only affect your SitUp record. It can also have a positive effect on your physical well-being. Some of the benefits of core training:

  • Stabilize lower back
  • Improvement of balance, coordination, posture and brain performance
  • Improving flexibility
  • Run faster

Training Goals:

  • upper abs
  • lower abs
  • side abs


  • Avoid a hollow back, i.e. press your lower back against the floor during the exercises

Equipment: Mat (recommended)

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.


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