Weighted 45-degree Plank
Muscle Groups: Abs
Weighted 45-degree Plank focuses on Abs, with Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted 45-degree Plank with proper form and technique.
- 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.
Secondary Muscles
While Weighted 45-degree Plank primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted 45-degree Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted 45-degree Plank, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
