Weighted 45-degree Plank
- Primary muscles
- Abs
- Secondary muscles
- Obliques
- Equipment
- Weighted
- Movement pattern
- None
Steps
- 1 Start by lying on your side with your body straight, supporting yourself on one forearm.
- 2 Ensure your elbow is directly under your shoulder and stack your feet one on top of the other.
- 3 Carefully place a weight plate on your top hip or upper thigh.
- 4 Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
- 5 Adjust your body so that it forms approximately a 45-degree angle with the floor, maintaining a rigid posture.
- 6 Hold this elevated and angled position for the desired duration, keeping your core tight and hips stable.
- 7 Gently lower your hips back to the floor to complete the exercise.
