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CoreBodyweightIsolation — spinal flexion

Plank

Reviewed by Bryan Cortez, MS

Brace, don't sag — once 60 seconds is easy, add load, not minutes.

Rep Sweet Spot
30-60
sec
Sets
2-4
holds
RIR
n/a

How to do it

Setup

  • Forearms under the shoulders, body in a straight line, glutes and abs braced.

Execution

  • Hold a rigid line, ribs down and pelvis tucked (no sagging), breathe; the quality of the brace beats the duration.

Common Errors

  • Hips sagging (the lower back takes the load)
  • Hips piked up too high
  • Holding the breath
  • Chasing minutes instead of bracing hard

No-Fly Zone

multi-minute holds (add load/leverage instead of chasing time)

Programming

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If it hurts

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The Evidence

Builds anti-extension core stability and bracing. Does NOT build ab size like loaded flexion — pair with cable crunches.

SFR — 9

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.