Suspender Front Plank

1. Adjust the straps so the foot cradles hang about 20 to 30 cm above the floor.
2. Lie face down under the anchor and slip each foot into a cradle, toes pointing down.
3. Place your forearms on the floor with elbows directly under your shoulders, hands flat or lightly clasped.
4. Lift your hips so your body forms a straight line from head to heels, feet hanging in the straps.
5. Brace your abs, squeeze your glutes and pull your ribs down so the lower back does not arch.
6. Hold the position without letting the straps swing, breathing steadily.
7. Start with 3 sets of 20 to 30 seconds and build up to 60 seconds as you get stronger.

Common Mistakes

• Hips sagging: A drooping midsection loads the lumbar spine instead of the abs. Squeeze the glutes and lift the hips into line.
• Piking the hips: Pushing the hips up makes the hold easier but removes the core work. Keep the body flat like a plank on the floor.
• Letting the straps swing: Uncontrolled sway means the core is not doing its job. Slow down and hold the feet still.
• Holding your breath: Straining without breathing spikes blood pressure and cuts the hold short. Breathe in a steady rhythm.