Exercise library

BODYWEIGHT · BEGINNER

Front Plank

Abdominals

CONTROLLED RANGE
01

Setup

  1. Place elbows beneath shoulders and extend the legs.
  2. Create a straight line from head through heels.
02

Execution

  1. Brace and breathe while holding the position.
  2. End the set before the hips sag or lift.
03

Feel and control

  • Push floor away
  • Squeeze glutes
  • Breathe behind the brace
04

Avoid

  • Hips sagging
  • Holding the breath
  • Looking too far forward
BREATHING

Take slow nasal breaths without losing the brace.

TEMPO

20–40 second controlled hold

SAFETY

Use an elevated surface if the full position strains the back or shoulders.