Beginner
Hollow-Body Plank
A braced plank variation that trains anti-extension through the entire anterior core.
Core
EQUIPMENTBodyweight
DIFFICULTYBeginner
SETS3
REPS30-45s
DURATION10 min
CALORIES60 kcal
RATING4.4 / 5
INSTRUCTIONS
- 1.Set elbows under shoulders and squeeze glutes and quads.
- 2.Tuck the pelvis so the lower back stays flat.
- 3.Breathe into the brace without sagging the hips.
- 4.Hold for the prescribed time, then rest and repeat.