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Core and abs · Strengthening

Transverse abdominal plank with deep breathing

Transverse abdominal plank, 3 sets, 10 deep breaths per set

Illustration of the Transverse abdominal plank with deep breathing exercise

Listen to the instructions

How to do the exercise

Sets: 3

Breaths: 10 deep breaths per set

Description: Lie on your back with knees bent and feet flat on the floor. Take a deep breath, inflating the abdomen, then exhale, gently contracting the deep abdominal muscles as if you want to bring the navel closer to the spine, while continuing to breathe slowly and deeply. Maintain this contraction throughout the duration of the exhalation, then gently release.

Tips: Keep your back in contact with the floor without arching or rounding. Do not hold your breath; it should remain smooth and deep. Focus on the sensation of deep contraction without forcing.

Progression: Gradually increase the number of deep breaths per set or add a slight elevation of the head and shoulders to intensify the exercise.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on back with knees bent and feet flat on the floor
Clinical goal
Strengthen the deep abdominal muscles to improve trunk stability
Also known as
transverse contraction, deep abdominal hold, breathing exercise for core

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.