Therapeutic exercise
Front Plank (Regular and Modified)
Integrated isometric contraction of the spinal stabilizers in a closed kinetic chain, in a prone position on the forearms. A key exercise in core instability rehabilitation — trains anti-gravity co-contraction that transfers to functional activities.
How to perform
- Starting position. Lie face-down and rest the forearms on the floor, with the elbows aligned under the shoulders.
- Step 2. Lift the trunk and hips off the floor, forming a straight line from head to heels — only the forearms and the balls of the feet touch the floor.
- Step 3. For the modified version, rest the knees on the floor instead of the feet — the body forms a straight line from head to knees.
- Step 4. Actively contract the abdomen and glutes to maintain the line — do not allow the hips to drop (hyperlordosis) or rise (kyphosis).
- Return. Hold the position for the prescribed time, breathing normally — rest and repeat.
When not to perform
- Active abdominal hernia
- Significant abdominal diastasis (more than 2.5 cm)
- Uncontrolled arterial hypertension
- Second- and third-trimester pregnancy
- Acute shoulder, wrist, or elbow injury
- Acute low back pain that worsens with sustained position
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Bird Dog (Quadruped Cross-Pattern)
A core-stabilization exercise that trains neuromuscular control of the spine during limb movement. Widely used in the rehabilitation of chronic non-specific low back pain.
Supine Abdominal Bracing
360° isometric contraction of the entire abdominal musculature (transversus, obliques, and rectus abdominis) in supine — different from drawing-in (which isolates only the transversus). This is the dynamic stabilization pattern for high loads, essential in spondylolisthesis and in preparation for lifting activities.
Dead Bug
Open-chain core stabilization exercise. Trains dissociation between the limbs and the trunk while maintaining a neutral spine — the natural progression between pelvic tilts and bird dog.