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Core Exercises


Burns: 100 calories in 5 minutes

How: Facing the floor start on elbows and knees. With feet shoulder width apart, straighten out legs. Keep abs tight.You should be able to drawl a straight line from the top of your head to your toes. Hold for 30 seconds rest for 5, repeat.

Muscles Used: Erector Spinae, Rectus Abdominis, and Transverse Abdominis 

Also works the traps, rhomboids, shoulders, chest, serratus anterior and leg muscles



This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.

This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.



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Join the discussion 10 Comments

  • Emily says:

    I love when you post a single exercise & say how many calories it torches in what span of time, as well as what muscles it works. It gets me off my butt when I realize how a little time & a single exercise can go such a long way!

  • Jennifer says:

    Hi Flavia,

    Planks are one of my favorite ab moves but I never knew you could burn 100 calories in 5 minutes from them! Thanks for adding that in, it is very helpful!

  • emma says:

    Yes, please post exercise information like these. Motivates me to move! 🙂

  • Jen Trudel says:

    Question… How do you know you burn 100 calories in 5 minutes, lol??? If that is tru than I want to do these for 20 minutes… I mean I LOVE planks and can already hold a straight plank for over one minute with only about 30 sec’s rest inbetween then go back to it and do it about 10 minutes already plus I already do these with the tapping /running legs method to change things up!! Soooo Would i burn more calories??? Thanks for sharing!!

  • Karen says:

    I can not fathom how you can burn 100 calories by doing a plank. I also can hold longer than 2 minutes but don’t see on my HRM the calories burnt.
    Are they a long acting burn? a quick burn?

    Could you explain further because like others reading I dont undestand how 🙂

  • joelene says:

    i did this to see if it burnt 100 cals and it only burnt 25cals

  • Namezz says:

    Hi Flavia (or Anna)
    I have a question about the plank (which I love). Is it better to do, say, several reps of 30 seconds at a time, or less reps of holding it simply as long as is comfortable?

    • Anna says:

      Hi Namezz,
      For plank you build up your strength to it pretty quickly so hold it as long as you can for each set. 🙂 A great number to eventually strive for is 2 minutes!
      All the best!
      Anna, CPT, FF Specialist

  • Namezz says:

    Thanks 😀

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