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Core and abs · Strengthening

Dynamic Plank Face and Lateral

Dynamic face and lateral plank, 3 sets, 30 seconds per position

Illustration of the Dynamic Plank Face and Lateral exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per position

Description: Assume a forearm plank position with your body well aligned, then perform a controlled movement alternating between a face plank and a lateral plank. Hold each position for 30 seconds, ensuring your back remains straight and your abdominal muscles are engaged.

Tips: Keep your abdomen pulled in and avoid arching your back. Breathe regularly and control each movement to maximize effectiveness.

Progression: Gradually increase the duration of each position by 5 seconds weekly as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Forearm plank position
Clinical goal
Strengthening of the abdominal muscles
Also known as
dynamic front and side plank, dynamic plank face and side, alternating abdominal plank

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.