core anti extension
Plank
core · shoulders · glutes
bodyweight · beginner
How to do it
- 1Rest on your forearms and toes with a straight body line.
- 2Hold for the prescribed time.
What to think about
- Squeeze your glutes. That is what stops the hips sagging.
What usually goes wrong
- Hips too high, which makes it easy.
- Holding your breath.
Watch it
Instead of this
Cable CrunchThe same muscles, but a different movement: a moving rep rather than a hold.Farmer's CarryThe same muscles, but a different movement: a moving rep rather than a hold.Bicycle CrunchThe same muscles, but a different movement: a moving rep rather than a hold.Lying Leg RaiseThe same muscles, but a different movement: a moving rep rather than a hold.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.