How to do it
Spread your forearms shoulder-width apart to create a stable base.
- 1
Lie face down on the floor with your forearms flat and elbows aligned below your shoulders.
- 2
Extend your legs behind you, resting on the balls of your feet.
- 3
Place a weight plate evenly on your upper back.
- 4
Raise your body up into a plank position, keeping your body in a straight line from head to heels.
- 5
Hold the position for the desired duration, then carefully remove the weight and lower your body to the floor.
Expert tip
Ensure the weight is evenly distributed across your upper back and maintain a neutral spine to avoid any unnecessary pressure.
Common mistakes
- ✕Letting the hips sag toward the floor
- ✕Lifting the hips too high into the air