Start in a traditional plank position, with your forearms on the ground, elbows directly underneath your shoulders, and feet hip-width apart. Keep your body in a straight line from head to heels, engaging your core and glutes to maintain a stable position.

Once you are in the plank position, place a weight plate on your back, right in the center of your upper back. Hold the weight in place with your hands on either side of the plate. Make sure to keep your body in a straight line and avoid letting your hips sag or rise.

Focus on breathing steadily throughout the exercise. Inhale deeply through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly and fully through your mouth, engaging your core muscles as you push the air out.

A weight plate is commonly used for this exercise, but you can also use dumbbells, kettlebells, or a weighted vest. Start with a lighter weight and gradually increase as you build strength and stability.

For this exercise, grip the weight plate with your hands on either side of the plate, palms facing down. Make sure to maintain a secure grip on the weight to prevent it from shifting during the plank.

To increase the challenge, you can try lifting one leg at a time while holding the plank position with the weight. You can also try shifting the weight from side to side or holding the plank on an unstable surface, such as a Bosu ball.