Selen Dar

Muscle-Building Workout and Diet

Oh Hi guys, welcome back to my channel. So today we’re getting ready for the ultimate flying challenge But first I want to thank you Squarespace for sponsoring This video and I’ll give you guys a bit more info at the end of the video. Ok planks I love planks because it’s simple and it’s one of the most Effective core exercises to work the apps it trains the deepest core muscle that helps tighten this whole midsection For a smaller waist and it also helped work the arm shoulders chest back booty links So basically it gives you an amazing Full body burn while you work on your waist and your abs and bubble will be here together with us as well Just chillin and watching nice work pal. I made the burn is really good and together we can get it done There will be 10 exercises of different variations for planks It’s going to be fun and I’m actually going to put in a 1 minute rest after the first 5 Exercises so we can get a little break then I promise you you won’t regret it because it works. So no problem. We got this All right, let’s get into it first exercise is the classic elbow plank to kickstart to burn for our body especially the belly area Elbows on the ground shoulder-width apart make a triangle base with your forearms with your legs spine and neck in one straight line Keep your butt down instead of having it hide up in the air and not using your at muscles The key here is to hold your core tight and push your belly button in towards your spine Just hold it until 45 seconds is up here set your intention for this workout remind yourself of your goal What brings you here today? And what you want to achieve through this workout and promise yourself? You’re really going to push it and challenge yourself to give it your all hold it there. We’re not dropping down Good job, we thought it done second is Lowell mountain-climber? Start and Hubble plank position hence the low your shoulder punching your apps Bring one knee to watch your elbow on the same side. This is one rep Alton aside for 45 seconds Remember, we’re doing it slow and controlled here I want you to really feel the burn in your inner and lower abs for each rep. Keep going I’m here together with you every single rep Ten-second Yeah, it’s getting tough I know but we want to result so no pain no gain third is plank to dolphin pose Starting an elbow plank position then press your forearms and elbows into the floor pushing your shoulders away Crunch your abs and raise your hip to form an upside-down V This is dolphin pose then lower down your hip and return to elbow plank again with your body in one straight line Repeat for 45 seconds You should feel a burn in your abs your arms shoulders and back the burn is getting more intense, but don’t give up We’re not stopping here breathe in breathe out. Keep going until the timer ends And not the one done for a single leg plank my favorite exercise of all times here We’re working on our midsection our upper body and also the lower body especially the booty An elbow plank Raise one leg off the floor as you squeeze your booty and hold it up for twenty two seconds before we switch side Try your best to not drop it onto the floor – one oh It’s so hard, but we’re almost there I’m suffering here together with you stay strong guys you’d be surprised what your body can do Yes, hold it Good work friends is playing hip dip last exercise before a one-minute break. So let’s push it Again get into elbow plank position holding in your belly and working the ABS – rotate your hip to one side and dip your body To lightly tap the floor Rotate between sides for 45 seconds pull in your belly button Toward your spine the whole time to get the max burn on your deepest inner core muscles and side ups This is how we work on getting a smaller waist Don’t drop guys keep moving you can do it. I know you can Good job you guys that was an intense burn now? Let’s enjoy our well deserved one-minute rest before pushing for the last part of the workout Drink some water shake out your arms. Is it amazing for the first half of this workout? We can definitely finish it strong Alright guys, it’s almost time Let me show you a sixth exercise side plank Another amazing exercise for the inner core muscles and the side abs the obliques that would really help shape our ways Get into position with one for M on the floor Fingers facing front elbow right under your shoulder and your feet stack the other hand on your waist Lift your butt up so that your body is in one straight line Working the side of your abs to hold your body up This will help take the weight off your arm and really target the side up for the ultimate burn switch side after 22 seconds Hold it up till the end. You can also watch my puppy party to distract yourself Six down only four more to go seven exercise is spider-man plank Again elbow plank concession to start with punching your app to bring one knee in towards your elbow at the same side This is one rep alternate between sides for 45 seconds I Always say this is the killer abs exercise because it works not just the deepest core muscle But also the upper and lower abs on the surface. So it’s a very comprehensive burn to really slim and tighten your belly area Stay strong guys, I’m not dropping. Give me a few more reps. We’re almost done That’s a tough one but we did it only three more exercises to go show yourself what you can do eight a single arm plank Really simple get into regular high plank lift one arm up to have it on your thigh or whatever you like Just hold it there for twenty two seconds before we switch side. Try your best to hold up your body Keep it in one straight line. I know you want to come down. I also want to but I’m not coming down No matter how hard it is I’m staying here. So the timer is up because I know no pain no gain I promise this is going to be worth it. So hold it up together with me That was such a good burn on the ABS shoulders and arms, let’s keep it going for the last two minutes nine We’re starting with commando and switching to plank up and down after twenty two seconds So I started elbow plank then push yourself up to high plank first with right arm and then left arm Return back to elbow plank by coming down also with one arm followed by the other This is a super burn on the upper body, but that’s what we’re here for Repeat for 22 seconds and we’ll go straight into plank up and down From elbow plank punch you’re asked to move your hips up and down it looks funny But this targets exactly the F that we want. So keep it up the more you move up and down the more it burns You’re doing so good only one last exercise to go get up Let’s push it through turns is playing jacks for the final burn We’re starting with high plank checks for the first twenty two seconds and then and with elbow plank jacks Beginning high plank working your abs jump your legs wide and stand back together The faster you jump the more intense it is but don’t forget to keep your core tight to steady your upper body Repeat for 22 seconds. Then we’ll lower our arms to elbow plank jacks while our legs repeat the same movement by jumping in and out Jump faster guys only less than 30 seconds to go pick it up. Remember your goals give yourself that last burn that you work so hard for Oh My god, oh my god And once again, we’ve got it done scream and complain as much as you need give yourself a high five Bob all who also give you a high five here Thank you for putting in the Hat work together with me and making this workout count Also remember to stretch up a bit here are some simple ones or you can always head to my complete stretch video Before we say our goodbyes. Here’s a little bit more information about Squarespace Basically, they provide a powerful and beautiful online platform where you get to create your website with award-winning templates There’s nothing to install patch or upgrade. It’s all in one and it offers a unique domain experience That’s fully transparent and simple to set up You can now go to slash anyone to get a free trial and 10% off your first purchase I’ll also include the link in the description box below and that’s it for today I’ll let you guys go stretch go rest and I’ll see you guys again very soon It’s a night


  1. I also post what I eat everyday on my instagram stories – hope that would give you some meals ideas and tips!

  2. I like doing plank workouts but my elbows really hurt. I wear long sleeves shirt and do exercises on a matt but still my elbows get dark marks. Please tell me how to protect my elbows during plank.

  3. I am gonna update on this workout … my waist is 31 inch before starting.. I am gonna measure after 7days
    Day 1 : It was tremendous hard for my hands to hold on.. bt felt good at my waist area.. saw a slight change in my waist area
    Day 2 : I thought it would be easy today. .. bt felt same as tomorrow.. it gives a good workout in my arms n shoulder area
    Day 3 : At beginning it was slight easier to do.. bt got exhausted in next half time.. still feels good
    Day 4 : I skipped
    Day 5 : It is much easier now.. still last exercise turns out tough to complete… my body has come to a shape with a curve.. 😉

  4. Guys, I started yoga like 8 months back and 3 months back I added these planks to my schedule, I was 72kgs and Now I am 62kgs. Way to go!!!!

  5. These planks are super effective… I love them. But can you give me some advice on how to prevent the scrapes that occur at the elbows?

  6. Doing this exercise every day of October!

    Day 1: Waist: 32 inches.
    This workout was HARD. I took a few breaks besides the 15 sec/1 min breaks. Some of the workouts I didn't feel, such as the spiderman plank and the plank jacks, so I simply held another plank, and boy did I feel the burn. I feel very good though, and proud of myself for completing this. I'm going to stick to it until I get the results I want!!
    Day 2: It was harder today. I had a lot of interruptions and I'm very sore from this and 6 hours of dance last night. I took a lot of breaks and had to motivate myself to keep going and remind myself why I'm doing this. I'm doing this to get my dream body and feel good next summer instead of feeling miserable about my body like I did this summer.
    Day 3: There was no possible way I could have done this workout today. I was way too busy and I feel bad for missing it but I'll do it twice in a day sometime to make up for it.
    Day 4: I think a break was what I needed!! I POWERED through this! Kept going until the last ten seconds of hip dips when I dropped, and then powered through the second half until plank jacks, where I held an elbow plank for 15 secs, right side plank for 10 secs, left side plank for 10 secs, and another elbow plank for ten seconds instead. Can't wait until tomorrow!!
    Day 5: too busy
    Day 6: i'm going hard tomorrow. did not do it today
    Day 7: I feel amazing. I went back to this with renewed motivation because it is a Monday i guess lol. I did drop at the last exercise and then restarted it and went again. I feel like I can see a difference in my obliques, when my arms are at my side i feel as if there is more space than there was a week ago!
    Day 8: I dropped twice but then restarted. I keep thinking of how next summer I'll look and feel fantastic, and might be able to convince my mom to let me wear a bikini if I keep at it. I feel so much happier and healthier after doing this exercise 6 times! I've got this!!
    Day 9: We did a plank workout in dance, so I skipped this today
    Day 10: Waist: 31 inches!!!
    This is the best I've ever felt. Went through the entire first half like a beast. I was so motivated and wanted to workout. I feel so dang good. I just measured, and I lost an inch! For only doing this workout 7 times in 10 days,and losing an inch around my waist, I'm so proud of myself!!
    Day 11: This exercise didn't hurt as much, and I powered through once again! My mom interrupted me , but I went back and redid that section lol. Not a lot of difference that I can see, but I'm sure that will change after I start doing this more than two days in a row lol.
    Day 12: It's 11 pm, I'm exhausted, but my upcoming trip to the beach is motivating me!!
    I completed 9 exercises without dropping! I dropped at the last exercise, but held it another 5 seconds. I feel so happy that I'm getting strong enough to complete this!!
    Fay 13: First time completing this without dropping once. I'm proud. Again, no more noticeable results but I'll be looking and feeling good on the beach

  7. Thank you emi.. doing this workout 6 days a week and it’s been 3 weeks and I can notice improvement. This workout is really worth doing.

  8. I started doing now .My arms pain like hell.but i think i can do it .I am planning to do it for a month .Week by week i will update you guys
    1.i just finished this exercise.i am not able to do all the exercise.but finished doing 7 exercise correctly.
    2.i did all the exercises without fail.i am really feeling pain in y stomach,arms and legs .I never felt this much of pain before.guys i will keep you posted.

  9. I'll be updating with my progress 😀
    Start weight: 118
    Goal weight: 100
    While it seems I'm already skinny I'm not. I have a potbelly, love handles, and extra fat in between my thighs. I'm light because I'm barely 5'2

    Day 1: Almost died but did it!
    Day 2: Much easier than day 1 but still tough
    Day 3: Did it and I'm noticing SO many differences! my love handles are practically gone!
    Day 4: Omg the progress is UNREAL!!!! I'm SO happy with everything happening to my body! I have been doing this along with the thigh workout and my thighs are tighter and my thighs are getting thinner! My stomach is flatter than before (not all the way but better) and I'm so happy I did this! 100% recommend!
    Day 5: Hard but getting there 😀
    Day 6: Really tough but I didn't fall as much as I have been
    Day: 7 I'm starting to see more of a difference in my stomach 😀 It's not where I want it to be but it's still progress!

  10. Thank you so much EMI for the inspiration.. Today is my first day and post exercise my arms are dying in pain, but will continue this workout daily.. Thank you once again.. 😊

  11. I started this workout last week and I was with 61.6 kg. I did this every day and today my weight is 59.8 😊 Pretty helpful! Let's continue ✌️

  12. Omg 😅 u are pretty also sexy and healthy body. What a luckiest man if be your bf LOL. I really like plank too. Hope your tips can make me have abs too 👍👍

  13. Day 2 (don't mind me just keeping track cause my memory is um not the best lol)
    Day 3
    Day 4
    Day 5

    Day 6
    Day 7
    Day 8
    Day 9
    Day 10

  14. Any one know how to avoid getting elbow burns while doing this workout? I am trying to do it consistently but I get elbow burns every time 🙁 I'm using a mat and wearing long sleeves. Also moisturized them with baby oil

  15. alright i'll be doing this for one week and i'll update! also i'm asian and i'm trting not tp eat rice at all!
    start weigh : 60kg
    1st : did it once in the morning
    2nd : did it once in the morning.
    3rd : waist : 33 inch. did it once in the evening plus her abs in bed

  16. I’m about to cry while doing this and suddenly Emi said “ Keep it up guys, no pain no gain”
    and i was like fine , i can do this // sweat and tears come down to the my mat.

  17. Thank you for the video. It really works for me. I do this exercise for 5 days and I can feel my arm muscle despite still not doing this exercise perfectly. I try my best to do this everyday. Thankyouu

  18. I was kinda thinner than before when i keep doing your workouts. and I kinda stopped bc I really dont have time bc school started and in just a few months IM A PIG AGAIN LIKE WTF HAPPENED and yes Im here again I want my small body back 😭

  19. My arms are way too weak to do some of the exercises here. I try hard and I’ve been doing it for 3 days. I am skinny but I do have some fat in my stomach I want to burn, unfortunately my arms are too weak and thin to do it properly 😔

  20. 1 days 1x eat (jut the afternoon, and 2x workout in the morning and evening. I Wanna do that, and i need some motivation. 1 like 1 days 😂

  21. Hi Emi i just wanna thank you so much for this video because i did this workout for two days and my waist is getting smaller from 25 -24.3 and im very happy thank u so much♥️♥️♥️♥️♥️💜💜💜

  22. I'm using my aunt's account, but this really does work. I do this workout MWFS. along with 2 other 5 min workouts. The way you eat will affect it as well, so be mindful. I was at 160 and got down to 150. Now working to get to 145.

  23. Day 1
    omg!!!! I honestly couldn't do everything…. Some of them was too difficult … I hope is get better ahahah, so today instead of the spiderman plank and the single leg plank I did the normal plank. Is so painful but after exercising I felt soooo good!!
    Day 2
    Painful!!! Still couldn't do the spiderman plank and the one hand plank

    Day 3
    My arms hurts so muchhhh omg!
    I finally did the spiderman plank!!! Yeaaa! Still not the one hand plank… Syep bu step guys! 💪

    So my hight is : 157 cm and weight :53
    I want to lose 5 kg
    Lets see of this workout works
    (I do this workout and one hour of cardio)

    Day 4
    Is getting better!
    Is not easy but i finally did all the workout!! Yeaaa!

  24. First day doing this exercise. Im also doing her other 2 work outs (10minute lower abs wk. 20day slimming legs wk) i have areally wide waist, but pretty flat stomach. Looking forward

    1 day: i tried but my arms hurt to much that it even went to my neck and back, so i stoped… sorry ill try tomorrow..

  25. This exercise really work… It help me dropped from 163lb to 147lb .. thank u Emi. I’m so glad now, I’ll keep doing this exercise until I get 120lb 🥰🥰🥰 fighting 🔥

  26. let's do it ✊:
    1day ≈✅
    2day ≈✅ ok that was soooo hard oh my god i can not catch my breath 😫
    see ya tomorrow
    3day ≈✅
    4day ≈ ✅

  27. I'll try this one tomorrow. This exercise routine seems reasonable and not that extreme to try out. Fighting!
    Day 1⃣: At the fourth one. I literally fell down. Since my body weight is heavy and I don't exercise. I have a weak stamina. So i'll just try again tomorrow, hoping i'll reach the fifth one.
    Day 2⃣: It's so hard the second day. It's like my muscles are tearing apart. But yeah, let's do this.
    Day 3⃣: my muscles are indeed shit. But yeah, I did still did this routine. I wish we have chalk. I kept on slipping on the floor.

  28. going to try doing this every day for the week! I started it yesterday and was encouraged to post and update to keep myself accountable. doing this on top of regular walks and weights!
    GOALS: consistency (not perfection!), increase arm + abdominal strength, be able to hold that 45 sec plank in the beginning without wanting to die

    Day 1 – completed! ( it's tough and i had to modify some of the exercises, but i did it )
    Day 2 – completed! ( still had to modify, but i completed it! hopefully tomorrow is easier )
    Day 3-
    Day 4-
    Day 5-
    Day 6-
    Day 7-

  29. Help me 😭😭😭 i cant get up after I done this exercise 😂 from 🇵🇭 always being tease of having this (fat belly )

  30. on the plank hip dip, is it normal to breathe weird whilst doing the exersise ? everytime i do it, puffs of air come out of my nose without me knowing

  31. Guys here's a tip.
    I read an article that stated that planks are the best to start a workout with. So like I suggest u ppl start your workout routine with this

  32. I skipped the extra break and managed to do it! I'm proud of myself!

    Note: Please everyone stop putting ads into workout videos. I appreciate it was placed in the beginning, ending and break, but still, it's so off-putting and distracting. I'm sorry but thank you!

  33. I’ve been doing this for 3 straight days. My waistline is 31. I’ll have the update after two weeks or a month. Motivation please

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