Weighted Front Plank – Video Exercise Guide & Tips

Weighted Front Plank - Video Exercise Guide & Tips

In this video exercise guide, you'll learn all about the weighted front plank and how it can benefit your core strength.

Watch This Exercise Video

With just a few pieces of equipment, you can easily incorporate this exercise into your routine.

We'll show you the proper form and technique to maximize your results, as well as variations to challenge your core even more.

Get ready to take your planking to the next level with our helpful tips for progression and safety.

Let's get started!

Key Takeaways

  • Weighted front plank enhances core strength and overall body control and coordination.
  • It improves posture, balance, and functional strength.
  • Weighted front plank engages multiple muscle groups simultaneously and boosts calorie burning during workouts.
  • Gradually increasing weight and duration can lead to improved muscle activation and development.

Benefits of the Weighted Front Plank

You can experience various benefits by incorporating the weighted front plank into your workout routine. Weighted planks are a great way to enhance your strength training and develop a stronger core. By adding weights to your plank, you increase the intensity of the exercise, which in turn leads to greater muscle activation and development.

Incorporating weights for a stronger core is essential because a strong core is the foundation for overall strength and stability. By challenging your core muscles with the added resistance of weights, you not only strengthen your abs but also engage your back muscles, glutes, and shoulders. This helps improve your posture, balance, and overall functional strength.

Additionally, weighted planks can help you burn more calories during your workout. The extra effort required to hold the plank position with added weights increases your heart rate and boosts your metabolism, leading to more efficient calorie burning.

Furthermore, incorporating weighted planks into your routine can improve your overall athletic performance. A stronger core translates to better performance in other exercises and activities, such as running, jumping, and lifting weights.

Equipment Needed for the Exercise

To perform the weighted front plank exercise, you'll need a set of dumbbells or a weighted vest. These additional weights will help intensify the exercise and challenge your core muscles even more. When choosing dumbbells, it's important to select a weight that's suitable for your fitness level and goals. If you're a beginner, start with lighter weights, such as 2-5 pounds, until you feel comfortable and confident in maintaining proper form throughout the exercise. As you progress, you can gradually increase the weight to continue challenging yourself.

For those who prefer using a weighted vest, it's recommended to start with a lighter vest, around 5-10 pounds, and gradually increase the weight as you become stronger and more experienced.

In terms of exercise modifications, if you don't have access to dumbbells or a weighted vest, you can use other household items as weights, such as water bottles or canned goods. Just make sure that the items are secure and won't slip or slide during the exercise.

Proper Form and Technique

Maintain proper form and technique while performing the weighted front plank exercise to effectively engage your core muscles. To ensure you're executing the exercise correctly, keep the following tips in mind:

  1. Position your body: Start by getting into a traditional front plank position, with your forearms resting on the ground and your body in a straight line from head to toe. Engage your core muscles by pulling your belly button towards your spine.
  2. Keep your hips level: Avoid letting your hips sag or lift too high. Maintain a straight line from your head to your heels throughout the exercise.
  3. Breathe and hold: Inhale deeply and exhale slowly as you hold the plank position. Aim to hold the position for at least 30 seconds, gradually increasing the duration over time.
  4. Avoid common mistakes: Be mindful of common mistakes such as rounding your shoulders or holding tension in your neck. Keep your shoulders relaxed and away from your ears, and focus on keeping your neck in a neutral position.

Modifications and regressions: If the weighted front plank is too challenging, you can modify the exercise by removing the weight or starting with a standard front plank until you build enough strength. Remember, proper form and technique are essential for maximizing the benefits of this exercise and preventing injury.

Variations to Challenge Your Core

To further challenge your core and continue engaging your muscles, explore different variations of the weighted front plank exercise. Adding weight to your plank not only increases the difficulty but also enhances the effectiveness of the exercise.

One option is to place a weight plate on your back while maintaining the proper form. Start with a lighter weight and gradually increase as you become stronger.

Another variation is the single-arm weighted plank, where you balance on one arm while holding a dumbbell or kettlebell in the other hand. This variation targets your core and also works your shoulder and arm muscles.

For an advanced challenge, try the weighted plank with leg lift. While holding a weight plate on your back, lift one leg off the ground, hold for a few seconds, and then switch to the other leg. This variation not only engages your core but also activates your glutes and hip muscles.

By incorporating these weighted plank variations into your routine, you can take your core strengthening exercises to the next level. These variations will challenge your stability and increase the demand on your core muscles. Remember to maintain proper form and start with lighter weights before progressing to heavier ones.

Now, let's move on to the next section to learn some tips for progression and safety.

Tips for Progression and Safety

As you progress in your weighted plank exercises, it's important to focus on proper form and safety to prevent injury and maximize your results. Here are some tips for progression and safety to help you get the most out of your weighted front plank:

  1. Gradually increase the weight: Start with a weight that challenges you but still allows you to maintain proper form. As you get stronger, gradually increase the weight to continue challenging your muscles.
  2. Maintain proper form: It's crucial to keep your body in a straight line from your head to your toes. Avoid sagging in the lower back or lifting the hips too high. Engage your core and squeeze your glutes to maintain stability.
  3. Avoid common mistakes: One common mistake is holding your breath during the exercise. Remember to breathe continuously throughout the movement to prevent unnecessary tension. Additionally, don't rush the exercise. Take your time and focus on quality rather than quantity.
  4. Modify the exercise if needed: If you find the weighted front plank too challenging, you can modify the exercise by using a lighter weight or starting with an unweighted plank. As you build strength, you can gradually increase the difficulty.

Frequently Asked Questions

How Many Calories Does the Weighted Front Plank Exercise Burn?

The weighted front plank exercise is a great way to strengthen your core muscles. While it's not specifically designed to burn calories, it can still contribute to overall calorie burn by engaging multiple muscle groups.

For beginners, you can start with a regular front plank before gradually adding weight. Remember to maintain proper form and engage your core throughout the exercise.

Consult with a fitness professional for personalized modifications and guidance.

Can the Weighted Front Plank Exercise Be Modified for Beginners?

The weighted front plank exercise can definitely be modified for beginners.

If you're just starting out, you can try doing the plank without any weights. This will help you build up your core strength before adding any additional resistance.

Another modification is to do the plank on your knees instead of your toes. This will make it a bit easier while still engaging your core muscles.

Remember to focus on proper form and gradually increase the difficulty as you get stronger.

What Muscles Does the Weighted Front Plank Target?

The weighted front plank targets multiple muscles in your body, including your core muscles, such as your abs, obliques, and lower back. It also engages your shoulders, chest, and glutes.

By adding weights, you increase the intensity and challenge your muscles even more. This exercise can be modified in various ways to suit your fitness level and goals.

Incorporating weighted front plank variations into your routine can greatly improve your core strength and overall stability.

How Often Should I Incorporate the Weighted Front Plank Exercise Into My Workout Routine?

To maximize the benefits of weighted planks and maintain the right workout intensity, it's important to incorporate the exercise into your routine regularly.

How often, you ask? Well, it depends on your fitness level and goals. As a general guideline, aim to do weighted front planks 2-3 times a week.

However, be sure to listen to your body and adjust accordingly. Remember, consistency is key for seeing progress and reaping the rewards of this challenging exercise.

Can the Weighted Front Plank Exercise Help Improve Posture?

The weighted front plank exercise is a great way to improve your posture. By incorporating variations of the weighted front plank into your workout routine, you can target and strengthen the muscles that support proper alignment.

The benefits of weighted planks extend beyond just core stability, as they also engage the muscles in your back, shoulders, and hips.


In conclusion, the weighted front plank is a highly effective exercise for strengthening your core muscles. By adding weight to the exercise, you can increase the intensity and challenge your body even further.

Remember to maintain proper form and technique throughout the exercise to avoid injury. With consistent practice and progression, you can achieve a stronger and more stable core.

Keep pushing yourself and stay safe!

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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