Weighted Front Plank

1. Prepare your setup: Begin by placing a yoga mat or a comfortable surface on the ground to support your forearms and toes.

2. Get into position: Assume a standard front plank position: lie on the floor face down and then lift yourself up onto your elbows and toes. Keep your elbows directly beneath your shoulders and your forearms flat on the ground.

3. Maintain proper form: Ensure that your body forms a straight line from your heels to your head, without sagging or arching your back. Tuck your tailbone slightly and engage your core, glutes, and thighs.

4. Add weight: Have a partner carefully place a weight plate onto the middle of your back just below your shoulder blades. The weight should be manageable and not too heavy to compromise form.

5. Hold the position: Hold the plank position with the weight in place for your desired length of time, maintaining a strong, stable core throughout the hold.

6. Safely dismount: Once your hold time is complete or when you can no longer maintain proper form, lower your knees to the ground to reduce pressure on your back and allow your partner to carefully remove the weight plate.

7. Repeat: Repeat for the desired number of sets, ensuring you maintain good form and take adequate rest between sets.

Safety Tips: Make sure you have mastered the unweighted plank before attempting the weighted version. Do not let your hips sag or lift up too high, as this can put unnecessary stress on your lower back. It's always wise to have a spotter or fitness professional nearby when adding weight to bodyweight exercises, especially if you are new to this variation. Start with a lighter weight and gradually progress as your strength and endurance improve. If you experience any pain, especially in your lower back, stop immediately.

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