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Core and abs · Strengthening

Core Plank for Lumbar Stabilization

Lumbar stabilization with abdominal plank, 3 sets, hold for 30 seconds

Illustration of the Core Plank for Lumbar Stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds

Description: Lie on your back with knees bent and feet flat on the ground. Engage your abdominal muscles while keeping your back pressed firmly against the floor, then hold this position without arching the lower back.

Tips: Breathe normally, keep your abdomen pulled in, and avoid arching your back. Focus on the deep contraction of the abdominal muscles.

Progression: Gradually increase the hold time by 5 seconds each week as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on back, knees bent, feet on the ground
Clinical goal
Strengthen abdominal muscles to stabilize the lower back
Also known as
lumbar stabilization, flat back plank, abdominal strengthening

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.