Bikini Body Workouts – Best Plank Exercises

Bikini Body WorkoutsBikini Body Workouts

Bikini Body Workouts…..

Are you trying to find the right exercises for that bikini body workout?

Do you want to get that bikini body back for the summer?

There are bikini body workouts with plank exercises that I’m sure you’ll find helpful.

Plank exercises are beneficial in a lot of ways including working out that muffin top belly fat.


Look good, feel great, and wear that bikini with pride!




Include the Basic Plank Posture in your Bikini Body Workouts

Planks – What are they?

Planks are more difficult to do than they look like they would be, so I’m not saying this is going to be an easy exercise, but it is one of the best bikini body workouts that you can do.

The basic plank consist of the following steps taken from American Council on Exercise:

  1. Lay flat on the floor with your elbows directly under your shoulders and your wrist in line with your elbows
  2. Push your body up into your upper back and hold your chin close to your neck
  3. In this position, brace your abdominal muscles, contracting them like you are expecting to be punched in the stomach
  4. Hold a plank at least 20 to 30 seconds, repeating three to five more times one minute apart
  5. Once you have gotten comfortable with planks in this way, you can get a more intense workout by doing a high plank (push-up position)


Here is a video on how to do a perfect plank:



Mistakes People Make Doing Planks

According to American Council on Exercise these are common mistakes that you want to avoid:


  1. Allowing your hips, head, or shoulders to drop
  2. Placing your hands too close together, which creates internal rotation and instability at your shoulder joint
  3. Holding your breath – It is easy to want to hold your breath during this exercise. Pay attention and try to breathe as normal as possible.
  4. Trying to hold the position too long – it is better to maintain proper form for a shorter period of time than to hold improper form for longer

Benefits from doing planks

Benefits from doing Planks

Planking has become a very popular exercise that is being included in exercise routines because of it’s many benefits.

Do you want to tone up that belly, improve your posture, increase your flexibility, and improve your core strength?

This is the best exercise to include in everyday workout routines.

Planks can not only help give you a more toned, fit body, they will also reduce back pain and improve your mood.

Of course, when you have less pain you’ll be in a better mood, but simply put, strengthening your core includes your back muscles, especially your upper back and can reduce back pain.

Most exercise routines can help improve your overall well being including your mood. Planks are somewhat different because they help stretch and ultimately relax muscle groups that often become stiff and tense from prolonged sitting.

Planks can release that tension which will help with stress, moods, and pain throughout the body.


Back & Belly Fat


Planking actually gives your body a full workout. They can help build your deep inner core muscles, concentrating on the areas where we want a six-pack look.

Making a plan and then working your way up to a more advanced level is the way to get started.

Planks are difficult and best to start off slow. Maintaining the correct posture during your planks is key when getting results faster.


Try the Plank Challenge…


Planking will build your abdominal muscles up, making them stronger, resulting in a tighter mid-section after about 20 to 30 days of doing them regularly.

They make a great exercise to add to bikini body workouts.


Side Plank

Improve Your Balance and Posture


Maintaining the correct posture during your planking exercises can and will improve your balance and posture over a period of time when done correctly.

During planking, you are actually engaging your abs to stay upright.


Another reason to include planking in your bikini body workouts….


Planks work all the muscles that help with posture, like your back, chest, shoulders, abs, and neck.


Having a great posture and a healthy lifestyle is very important when wearing that great bikini!


When adding planks to your normal exercise routine, you will notice in time that you will sit and stand up straighter without thinking about it.


Side planking with leg raises is very beneficial for building strength and balance.


These can be done using a stability ball or by laying on your side on a yoga mat in a side plank position and raising one leg and holding it for a couple of seconds then lowering it.


Repeat this step two or three times rotating between sides. This exercise will test and strengthen your balance.



Stability Ball plank

Increased Flexibility


Yes, that’s right! Yoga is not the only exercise that will increase your flexibility.

Planks can do the same thing while building strength.

When doing planks you engage muscle groups that do not get used very often, such as the muscles around your shoulders and shoulder blades, collarbone, hamstrings and the arches of your feet and your toes.

There are many forms of planks that can help with improving your flexibility.  Side planks can help stretch out your sides, even more so if you extend your arm up over your head in line with your body.


Core Strengthening


Planking engages multiple muscle groups all at the same time. It works your glutes and hamstrings, supports proper posture, and improves balance.

It takes strength and endurance in your abs, back, and core when holding the plank position for several seconds at a time.

Little by little, as you increase the time and the reps you will notice your muscles getting stronger and your body will shake much less during the exercise.

You may find the video below interesting of George Hood, the current Guinness World Record holder for the longest-held abdominal plank.

Although you may never reach this staggering record of holding the plank position for 1 hour, 20 minutes, and 7 seconds, it may give you a spiritual boost when considering adding planking to your daily exercise routine.



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Plank Challenge


Here is a plank challenge for you that I found from David Wolfe for his Simple Exercise that removes back and belly fat fast (Taken directly from his website);


Day 1:

Hold the plank for 20 seconds

Days 3 and 4:

Build that up to 30 seconds

Day 5:

Try holding plank for 40 seconds

Take a break on day 6

Days 7 and 8:

Hold the plank for 45 seconds

Days 9 through 11:

Hold the plank for a full minute

Day 12:

Try to plank for a full 90 seconds

Take a break on Day 13

Days 14 and 15:

Resume with 90 seconds

Days 16 and 17:

Try holding plank for 120 seconds

Day 18:

Hold plank for 150 seconds

Take a break on Day 19

Days 20 and 21:

Hold the plank for 150 seconds.

Days 22 and 23:

Try holding the plank for 180 seconds

Day 24:

Hold the plank position for 210 seconds

Take a break on Day 25

Day 26:

Hold the plank for another 210 seconds

Day 27:

Hold the plank for 240 seconds

Day 28:

Plank for as long as you can!

Congratulations!  You Did It!






Before & After

3 Plank Exercises – Get Rid of That Muffin Top!


Here is a link to a website for 3 great plank exercises that will help you lose your muffin top belly, build your core strength, improve your endurance, posture, and mood. It’s working for me and I hope it works for you.


3 plank exercises to get rid of those love handles


Please leave me comments, suggestions, questions, or ideas in the reply box at the end of this post.




Hello, I'm Devara and I have tons of information on this site for weight loss, fitness, and diet tips! Please explore now!

Hello, I’m Devara and I have tons of information on this site for weight loss, fitness, and diet tips! Please explore now!

Authors Note


I hope you enjoyed this post for bikini body workouts and found helpful tips and tricks for toning your body for that great bikini this summer.

I would love to hear from you and about your success with planks.

Please leave me feedback. It not only helps me provide better information to my audience, it also helps people hear about real fitness experiences and their success.

Master planking and make a few lifestyle changes by learning more about the Best Clean Eating Plans Weight Loss Program with Noom, can make all the difference in the world!

Thanks and best of health and fitness!


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  • Daniel Barley Posted January 21, 2019 11:44 am

    Thank you for this article. I find it very informative and your website is laid out well. You know how to get to the meat of your articles. Keep it up!

    • Devara Posted January 22, 2019 12:25 am

      Hello Daniel,
      Thanks for your feedback. I love to know what my readers think about my articles. I’m glad you found it informative and well written. I appreciate your honesty as well as your visit to my site.
      Please stop by again soon.
      Best of health,

  • Jon Posted January 20, 2019 1:22 pm

    I am a huge fan of planks. I am, among other things, a personal trainer and group fitness instructor, and so appreciate anyone extolling the many virtues of planks. It is one of the few ways to work your intrinsic core stabilizers, the muscles that don’t flex anything, but simply stabilize the spine and core like the transverse abdominis and multifidus.

    And yes, as I like to say, it’s one of those exercises that doesn’t look like anything. At first. But give it 20-30 seconds and get back to me!

    • Devara Posted January 21, 2019 7:03 am

      Hello Jon,
      Thanks for your feedback about planks. I really like the results I get from doing my plank exercises, I only wish I could figure out how to do the side planks. I have a hard time balancing myself in that position, but I keep working on it.
      When I first started doing planks, I thought they looked so easy. After about 30 seconds of doing a plank, I found out how difficult they really are.
      I appreciate your visit to my site. Please stop by again soon.
      Best of health,

  • sarah Posted January 20, 2019 9:02 am

    such an amazing article, infact whole website is so so useful. Great information about getting bikini body with video demo. Planks is the term I didn’t knew before but now i know. Thank you so much for your lovely post. I will read more of your articles for sure and will share this website to my sister and other people I know who wants to lose weight.

    • Devara Posted January 20, 2019 10:28 am

      Thanks Sarah for stopping by again and leaving comments. I really enjoyed writing this one and sharing my fitness room on video. I’m glad it was helpful. Planks are super good for toning the body, especially the core. Just know that they are harder than they look, so you have to build on your time a little at a time. Please let me know if you have any questions after trying them. I highly recommend buying the pushup bars like the ones I used in my video. It makes it a lot easier on your wrist.
      I hope you have a great day!
      Best of health,

  • Charles Posted April 27, 2018 3:32 am

    Thanks for sharing this. I was about to start planking and the plank challenge will come in helpful. Hope to show some before / after pictures (or not).

    • Devara Posted April 27, 2018 8:53 am

      Hello Charles,
      Thanks for visiting my site. I’m going to try the challenge as well. Planks are much harder than they look! I’ve only been doing the basic plank from my elbows, similar to the 2nd image on my post over the past few weeks. I’ve also done some from the link I posted in my article for “3 plank exercises to get rid of your muffin top belly”. I can really tell a difference in my belly. It’s a lot tighter/more toned than before. I think I’m ready to try something more advanced. Please let me know how it goes for you and if you notice any results.
      PS: I think before and after pictures are great! I wish I had some before pictures from before I lost weight so I could share that.. Good idea!
      Best of luck,

  • Aj Posted April 25, 2018 4:07 am

    I will be honest I did not think that planking actually had any kind of benefit. I am really glad to read this piece to find out I was completely wrong. Keep up the great work!

    • Devara Posted April 25, 2018 4:12 pm

      Hello AJ,
      I’m so glad you found my post informative. There are a lot of benefits from doing plank exercises as you can tell. As you advance with planking you can find more plank exercises that you may enjoy. I did not show them all here.
      Please let me know if I can be of any help to you. Stop by for another visit soon.
      Thanks for your comment.
      Take care,

  • Chryssius Posted April 25, 2018 12:48 am

    Wow, who knew planking was so good for you?! Thanks for all the great tips… I’ll definitely give the challenge a go!

    • Devara Posted April 25, 2018 4:13 pm

      Hello Chryssius,
      Thanks so much for visiting my site and giving me feedback. I’m glad you were able to get some useful information. I would love to know how you do with the challenge. I may give it a try myself. I do planks regularly but I haven’t tried the challenge yet.
      Thanks again and please stop by again soon,

  • Devara Posted April 25, 2018 12:05 am

    Hello Everyone,
    I hope you try these plank tips. They will improve your posture, tone you belly, and help you look great in that bikini. I look forward to hearing from you below.

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