Chinese Front Plank

How to perform it

Step-by-step instructions

1. 01Place two stable supports apart and position your upper back on one support with your heels on the other.
2. 02Straighten your legs, brace your trunk, and press your heels firmly into the support.
3. 03Lift your hips until your shoulders, hips, knees, and ankles form one straight line.
4. 04Hold the bridge by contracting your glutes and hamstrings without overextending your lower back.
5. 05Maintain steady breathing for the assigned time, then lower your hips carefully between the supports.