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Core and abs · Strengthening

Abdominal Plank

Abdominal plank, 3 sets, hold for 30 seconds

Illustration of the Abdominal Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds

Rest: 30 seconds between each set

Description: Lie face down, then lift your body onto your forearms and toes, keeping your back straight. Maintain this position by contracting your abdominal muscles without letting your hips sag.

Tips: Keep your head aligned with your spine, breathe normally, and avoid arching your back. Focus on contracting your abdominal muscles to stabilize the trunk.

Progression: When you can hold 3 sets of 30 seconds without difficulty, increase the hold time by 10 seconds each time.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Position ventrale, appui sur avant-bras et orteils
Clinical goal
Renforcement des muscles abdominaux
Also known as
planche abdominale, gainage ventral, planche avant

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.