GYM F PROGYM F PRO
All muscles
🔻

Abs

Protein Calculator
Your daily grams
Macros Split
Protein / carbs / fats
Cutting Plan
Ready-made PDFs
Plank — Core

Plank

البلانك

Primary: CoreSecondary: Shoulders, Glutesbeginnercutting
Sets
3
Reps
30-60 sec hold
Rest
45 sec
Duration
5-8 min

How to perform

  1. Forearms on floor, elbows under shoulders.
  2. Body in a straight line from head to heels.
  3. Squeeze glutes and abs.
  4. Hold for time (30-60s).

Common mistakes

  • Sagging hips.
  • Piking hips up.
  • Holding breath.
Easier alternative

Knee Plank

Harder alternative

Weighted Plank or RKC Plank

Safety precautions
  • Never let hips sag.
  • Breathe steadily — don't hold breath.
  • Stop if lower back aches.
Protein Calc Macros Split Training Plan
Hanging Leg Raise — Lower Abs, Hip Flexors

Hanging Leg Raise

رفع الرجل معلق

Primary: Lower Abs, Hip FlexorsSecondary: Grip, Coreadvancedcutting
Sets
3-4
Reps
8-12
Rest
60 sec
Duration
8-10 min

How to perform

  1. Hang from a bar, shoulders engaged.
  2. Raise legs to at least parallel with the floor.
  3. Avoid swinging.
  4. Lower under control.

Common mistakes

  • Kipping/swinging.
  • Only raising to a low angle.
  • Not engaging abs.
Easier alternative

Lying Leg Raise or Captain's Chair Knee Raise

Harder alternative

Toes-to-Bar or Windshield Wipers

Safety precautions
  • Use straps if grip fails early.
  • Don't swing — control tempo.
  • Skip if you have shoulder impingement.
Protein Calc Macros Split Training Plan
Protein Calculator
Your daily grams
Macros Split
Protein / carbs / fats
Cutting Plan
Ready-made PDFs