It strengthens your abs, obliques (side muscles), and shoulders.

Adding weight makes it harder, improving your strength and endurance.

It helps you control your body better.

This exercise is good for many fitness plans, especially strength training and functional fitness (exercises that help you move better in daily life).

Whether you want a flatter stomach or to get fitter overall, the Weighted Front Plank is a helpful exercise.

Start slowly and gradually increase the weight or time you hold the plank as you get stronger.

More Muscle Use: Adding weight to the plank makes you use more muscles. This leads to bigger and stronger muscles overall.

Better Posture: A strong core from planks helps you stand and move with better posture. This is important for avoiding aches and pains.

Improved Balance: Holding a weighted plank is tricky! This improves your sense of balance and coordination, making you less likely to fall.

Increased Strength: The added weight challenges your muscles more than a regular plank, leading to significant strength gains in your core and upper body.

Add some weight: Carefully put a weight plate or sandbag on your upper back. Make sure it's balanced so you don't fall over.

Tighten up: Squeeze your tummy muscles really hard. Keep your back straight – don't let it arch or sag.

Hold it!: Stay in this position for as long as you can. Start with 30 seconds and try to hold it longer each time you practice.

Take a break: Carefully take the weight off your back. Rest for a bit before you try again.

Breathe easy: While you're holding the plank, remember to breathe! Breathe in slowly through your nose and out slowly through your mouth. This helps you stay strong and steady.

Stability Ball Plank: This uses a large exercise ball instead of the floor. Because the ball moves, your core muscles have to work extra hard to keep you steady. This improves balance and coordination as well as strength.

Plank with a Twist: This adds a side-to-side movement to a regular plank. The twisting action really works your obliques (the muscles on the sides of your waist). This is good for everyday movements and sports.

Lunges with a Twist: While mostly a leg exercise, twisting your body as you lunge makes your core work too. This strengthens your legs and waist at the same time, making it a good full-body exercise.

These exercises are a good way to change up your workout and still get a great core workout. Try them and see what you like best!

The Weighted Front Plank is great for core strength and stability, but let's explore some alternatives.

Stability Ball Front Plank: This makes your core work harder because the ball is unstable. You'll get stronger and improve your balance at the same time.

Front Elbow Plank: This simple plank is perfect for beginners. It helps build a strong core base without extra weight. Focus on keeping your body in a straight line from head to heels.

Front Plank with Twist: This adds a twist to your regular plank, working your side muscles (obliques). This is good for sports that need twisting movements.

Each variation offers something different: better balance, stronger core, and improved stability.

Try these different planks to find what you like best and make your workouts more interesting!

Remember to listen to your body and stop if you feel pain.

Breathe normally: It's easy to forget to breathe when you're holding a plank. Keep breathing steadily throughout the exercise. This helps keep your core strong and prevents you from getting dizzy.

Elbows under shoulders: Place your elbows directly below your shoulders. This gives you the best support and balance. If your elbows are too far forward or back, you'll strain your muscles.

Tighten your muscles: Before you start, squeeze your belly button towards your spine and tighten your bottom muscles (glutes). This activates your core and makes the plank much more effective. It also helps protect your back.

Holding a plank with weights adds extra challenge, making your core work harder to stay stable.

Stronger core muscles improve your posture and help prevent back pain.

Good posture makes everyday activities easier and can help you feel more confident.

To do a weighted front plank, start in a regular plank position.

Place weights on your back (like a weight plate) or hold dumbbells.

Keep your body in a straight line from head to heels, like a tabletop.

Hold the position for as long as you can comfortably maintain good form.

Gradually increase the weight or the time you hold the plank as you get stronger.

Remember to breathe normally throughout the exercise.

Listen to your body and stop if you feel any pain.

Start slowly and build up your strength over time. Don't push yourself too hard, too soon.

Proper form is key to getting the most benefit and avoiding injuries.

If you're new to this exercise, start without weights to get used to the plank position.

You can also ask a fitness professional for guidance on proper form and weight selection.