Front Support

Front Support is an effective bodyweight exercise that strengthens the core , shoulders , arms and legs . This position, also known as the starting plank position, requires body control and stability, and is a basic exercise often used in both Pilates and strength training.

Correct Form and Technique

Follow these steps to perform Front Support correctly:

• Start with your hands planted on the floor directly under your shoulders and legs extended so that your body forms a straight line from head to heels.
• Spread your fingers to create stability and lightly press into the floor with your hands.
• Engage your core by drawing the navel in toward the spine, making sure the hips don't sink or lift.
• Keep your neck in a neutral position by looking down at the floor.

Watch the video below for a detailed walkthrough of proper form in Front Support:

Common Errors

Avoid these typical mistakes to get the most out of Front Support:

• Dropped hips : When the hips drop too low, it can lead to strain on the lower back. Keep your body in a straight line by engaging your core.
• Elevated hips : Elevating the hips too high decreases the work in the core. Make sure the hips are at the same level as the shoulders.
• Tense shoulders : Do not let the shoulders come close to the ears. Keep them down and away for a stable and relaxed position.

Modifications and Variations

Here are some ways to customize Front Support for different levels:

• For beginners : Start with your knees on the floor to reduce stress and focus on form and control.
• Advanced Variation : Try lifting one arm or leg at a time to challenge balance and strengthen the core further.

Repetitions and Sets

Front Support can be used as a static hold or dynamic exercise:

• Static Hold : Hold the position for 20-60 seconds, depending on your level, and repeat 2-3 times.
• Dynamic variant : For advanced, you can try moving the weight from side to side or lifting arms and legs.

Breathing tips

Breathing is essential in Front Support:

• Breathe in calmly and evenly through the nose while keeping the core stable and engaged.
• Exhale through your mouth and focus on maintaining control without tensing your neck and shoulders.

Visual Angles and Perspectives

For a better understanding of Front Support, you can try to see the exercise from different angles:

• From the side : This angle shows the line of the body and helps you check that the hips do not rise or fall.
• From the front : From this angle, you can ensure that the shoulders are straight and do not collapse inward.