Form cues
- Elbows under shoulders
- Straight line from head to heels
- Hips neither sink nor pike
- Breathe steadily
Exercise
Weighted Front Plank
Waist, weighted
A front plank with extra weight on the hips or lower back to increase the load on the core.
Target: abdominals. Also works: lower back, obliques.
Steps
- Lie face down with elbows under your shoulders and forearms on the ground.
- Brace your core and lift until your body is a straight line from head to heels.
- Place a weight plate or sandbag on your lower back or hips.
- Hold, usually 30 to 60 seconds, without letting the hips sink or pike.
- Breathe steadily and keep the line.
- Lower back to the mat.
Common mistakes
- Hips sagging
- Hips piking up
- Starting too heavy
Breathing
Breathe steadily while you hold.
In the app, search for Weighted Front Plank and add it to a workout.