Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationBarbell
Weighted Front Plank
Abs · Core
3
sets
10–12
reps
1m
Rest time
~7
Calories / set
Instructions
- 1
Start by lying face down on the floor.
- 2
Place your forearms on the ground, with your elbows directly under your shoulders.
- 3
Extend your legs straight out behind you, with your toes on the ground.
- 4
Engage your core and lift your body off the ground, balancing on your forearms and toes.
- 5
Keep your body in a straight line from your head to your heels.
- 6
Hold this position for the desired amount of time.
- 7
Lower your body back down to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
shoulders
Secondary
shoulderslower back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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