Plank Your Way to Sexy Abs: 13-Minute Home Workout

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Hi Everyone!
This is my workout for the day. I created this workout to focus on building core strength, but it’s still a full body workout. It was challenging! If you’re up to it you can repeat it a second time thorough.
The great thing about plank poses is that they utilize your entire core, strengthening you abs, obliques (love handles), and back. At the same time you are strengthening your arms, wrists and shoulders, as well as the muscles that support your vertebrae. If you have carpal tunnel syndrome you should avoid plank pose and any variations of plank. In addition, the variations that I included work your butt!
If you are just starting out with plank pose start out slowly and work your way up to the full minute. 20-30 seconds is a great starting point for plank pose. In yoga, plank pose also prepares you for more advanced poses that require arm strength and balance.
I hope you guys enjoy today’s workout. I have a new running interval workout for you. It can be done on a track or the treadmill. I also have two new 20-Minute Workouts for you. I am aiming to get them up this evening or early tomorrow, so be sure to check back.
See you soon!


Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees




3 thoughts on “Plank Your Way to Sexy Abs: 13-Minute Home Workout

  1. Lina

    Hi! I have been doing your workouts for about 3 weeks and can already see results. I am a busy mom and full time college student and time was to limited to do the 2 hr works I was doing daily to train for an NPC bikini competition next year. I am so glad I found your blog!! I am able to continue my fitness journey through finals season 🙂

    I have sagging skin on my stomach from my pregnancy and I was wondering if that will ultimately go away with proper and continued toning or if it is just going to stay that way with abdominal definition underneath?


    • benderfitness

      Thanks for working out with me! I’m glad you’re seeing results! As far as your stomach, it depends. You can certainly increase the muscle tone under your skin, which will help lift and fill in any sagging. However, it depends on the amount of skin. Also, sometimes excess skin can be the result of diastasis recti (separation of the abdominal muscles). When the separation is corrected, many women have a much more toned, smoother stomach. The best exercise for diastasis recti (if that’s the issue) is pulling in the core, while simultaneously contracting the pelvic floor muscles. Focus on not just pulling in the upper abs, but also the lower abs. Hold the contraction. Doing that several times per day helps strengthen the transverse abdominals, resulting in a leaner waist & stronger core. I hope that helps!

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