The Weighted Front Plank is a variation of the traditional Front Plank exercise that incorporates the use of additional weight to increase resistance and intensity.
How to perform
To perform the Weighted Front Plank exercise, follow these steps:1. Start by lying face down on a mat with your elbows directly beneath your shoulders and forearms flat on the ground.
2. Engage your core muscles and lift your body off the mat, creating a straight line from your head to your heels.
3. Place a weight plate or sandbag on your lower back or hips to add resistance to the exercise.
4. Hold this position for a set amount of time, typically 30-60 seconds.
5. Make sure to keep your body in a straight line, with your hips neither sinking down nor piking up.
6. Focus on breathing steadily and maintaining proper form throughout the exercise.
7. To release, gently lower your body back down to the mat.
This exercise helps to strengthen the core muscles, including the abdominals, obliques, and lower back, as well as the shoulders and chest. It is important to start with a lighter weight and gradually increase the resistance as you become stronger and more comfortable with the exercise.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.