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Core and abs · Strengthening

Upper Body Locking Abdominal Plank

Upper body locking abdominal plank, 3 sets, 10 repetitions, hold 5 seconds each contraction

Illustration of the Upper Body Locking Abdominal Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: Hold each contraction for 5 seconds

Description: In a standing or seated position, keep your spine in a neutral position and your pelvis stable. Engage your deep abdominal muscles by locking the upper body, then maintain this contraction for 5 seconds without moving. Gently relax before repeating.

Tips: Keep your back straight and avoid arching or tilting the pelvis. Breathe normally during the exercise and focus on feeling stable in your core.

Progression: Gradually increase the hold duration up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Standing or seated, neutral spine, stable pelvis
Clinical goal
Strengthen the deep abdominal muscles to stabilize the trunk
Also known as
abdominal strengthening, trunk stabilization, core stabilization

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.