Front Plank

Quote: "Healthy is merely the slowest rate at which one can die". - Unknown

The Front Plank is an isometric bodyweight exercise used to strengthen the core.   Think of the Front Plank as being like a static Push Up.  The great thing about this exercise is that you only need your body and a small amount of space to perform this exercise.

 

Front Plank

Like a lot of bodyweight exercises, the Front Plank can be performed in a variety of ways.  If you cannot hold this position on your hands and feet, you can perform this exercise on your knees.

If you want a greater challenge, you can perform the Front Plank with one foot off the ground, you can also get someone to place a weight on your back.  Go ahead and Front Plank your way to a stronger core and see improvements in your health and physical performance.

Benefits of the Front Plank

There are many benefits to doing the Front Plank.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Reduction in back pain by having a stronger core.
  • Increase flexibility in the posterior chain.
  • Improved balance and posture.
  • Reduction in injuries.

Performance Related Benefits:

  • Ability to lift more weights due to having a stronger core.
  • Improvement in coordination and movement patterns.
  • An improvement in performance in other sports and activities.

How to do a Front Plank

  • Position yourself in a push up position on your hands and feet.
  • Bend your arms and place your forearms on the ground.
  • Make sure your back and neck is in a straight and neutral position.
  • Engage your core and draw your abdominal muscles towards your spine.
  • Breathe in through the nose and out through the mouth.
  • Start out holding this position for 5 seconds, then gradually increase the time to 3 minutes.

Front Plank Dos

  • Holding your back and neck in a neutral position.
  • Engaging your core for the whole duration of the exercise.

Front Plank Don’ts

  • Letting your hips sag towards the ground.
  • Letting your hips rise above your shoulders.
  • Holding your breath for the duration of the exercise.
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