Here is a concise summary of the provided text:
**Title:** 7 Simple Plank Exercises (5-minute workout)
**Key Points:**
1. **Exercises:**
* Full Plank (1 min)
* Elbow Plank (30 sec)
* Raised Leg Plank (30 sec each leg)
* Side Planks (30 sec each side)
* Repeat Full Plank (30 sec) and Elbow Plank (1 min)
2. **Benefits:** Toned belly, strong back, flexible body, good posture
3. **Instructions:**
* Breathe normally throughout
* Follow the timed exercises (guided counting)
4. **Progression Tip:**
* Once comfortable, try not to rest between exercises; maintain position while changing arm placement
5. **Call to Action:**
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Here are the key facts extracted from the text, each with a number and in short sentence form, excluding opinions:
1. **Workout duration**: The workout consists of 7 exercises that take a total of 5 minutes.
2. **Suitability**: The exercises are suitable for any level of physical condition.
3. **Base exercise**: All exercises are based on the "plank" exercise.
4. **Plank benefits**: Plank exercises provide four main benefits:
* 5. **Tones the belly**
* 6. **Strengthens the back**
* 7. **Increases flexibility**
* 8. **Improves posture**
5. **Recommended frequency**: Do the exercises daily, preferably in the morning.
6. **Exercises and durations**:
* 9. **Exercise 1: Full Plank** (60 seconds)
* 10. **Exercise 2: Elbow Plank** (30 seconds)
* 11. **Exercise 3: Raised Leg Plank** (30 seconds per leg)
* 12. **Exercise 4: Left Side Plank** (30 seconds)
* 13. **Exercise 5: Right Side Plank** (30 seconds)
* 14. **Exercise 6: Full Plank (again)** (30 seconds)
* 15. **Exercise 7: Elbow Plank (again)** (60 seconds)
7. **Plank variations' additional benefits**:
* 16. **Side Plank strengthens abdominal side muscles and shoulders**
* 17. **Raised Leg Plank also strengthens glutes and back thighs**
8. **General advice**:
* 18. **Breathe normally during exercises**
* 19. **Avoid holding breath to prevent increased blood and abdominal pressure**
9. **Progression tip**: Once ready, try not to lie down between exercises; keep the body up while changing arm positions.
10. **Workout summary provided**: A daily workout plan summary is outlined at the end for convenience.