Weight Training

Weighted Plank exercise

The weighted plank is an advanced variation of the standard plank that increases resistance by adding a weight plate on the upper back. This exercise strengthens the entire core, including the abs, obliques, and lower back, while also engaging the shoulders and glutes for improved stability and endurance. It’s an excellent choice for developing deep core strength and balance.

Weighted Plank exercise demonstration

How to perform Weighted Plank

  1. Start in a forearm plank position with elbows directly under your shoulders and body forming a straight line from head to heels.
  2. Have a partner place a weight plate on your upper back, or carefully position it yourself if possible.
  3. Engage your core by tightening your abs and glutes, keeping your hips level.
  4. Maintain a neutral spine and avoid letting your lower back sag or your hips rise.
  5. Hold the position for the desired duration while breathing steadily.
  6. Carefully remove the weight and lower your knees to the ground to rest.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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