Front Support

Front Support , also known as the Pilates plank , is a powerful exercise that strengthens the core muscles, shoulders, arms and hips. This position is important for building stability and balance, and it serves as the foundation for many other Pilates exercises. It is an excellent exercise for improving body control and upper body strength.

Correct execution

How to perform Front Support correctly:

1. Start on all fours with your hands placed directly under your shoulders and your knees under your hips.
2. Push one leg back to extend it and place your toes on the floor. Do the same with the other leg so that the body forms a straight line from head to heels.
3. Keep the body stable by activating the core muscles, and avoid letting the hips sink down or lift too high.
4. Breathe deeply and evenly while holding the position for 20-60 seconds.

Common errors

To ensure correct performance and avoid injury, avoid these common mistakes:

• Sinking hips: Make sure to keep the hips in line with the rest of the body to avoid overloading the lower back.
• Overactive shoulders: Keep your shoulders down and pull them away from your ears to avoid tension in your neck.

Video Demonstrations

Watch these videos to learn how to perform Front Support correctly:

Modifications and variants

Adapt the exercise to your level:

• Beginners: Perform the exercise on your knees to reduce the strain on your core and arms.
• Advanced: Add movement such as lifting one leg at a time to challenge balance and increase difficulty.

Number of repetitions and sets

Hold Front Support for 20-60 seconds and perform 2-3 sets . Increase the duration as you build strength.

Breathing technique

Inhale as you prepare the position, and exhale as you stabilize the body. Keep your breathing steady and controlled throughout the exercise to help stabilize your core.