The Plank Exercise is one of the foundational exercises to engage the core and stabilize the lower back. A healthy and engaged core correlates to decreased low back pain. Begin with the Modified Plank until you can hold the position for at least 45 seconds, then progress to the Standard Plank Exercise.


  • Begin in a face-down position
  • Prop yourself onto your elbows and knees, making sure your arms are directly underneath your shoulders
  • Keep a neutral spine and breathe through your stomach while holding this position
  • Time yourself
  • Hold until failure
  • Compete against your previous best time
  • Begin face down like the modified.
  • Prop yourself not your elbows and feet (not knees)
  • Make sure the spine is neutral, elbows are directly under the shoulders, and butt is down
  • Hold until failure

Whether seeking relief from chronic pain or simply aiming for optimal health, your Livonia chiropractor guides you every step of the way. Contact our office to schedule an appointment by Clicking Here or giving us a call today: 734-427-6333

  1. Choi JH, Kim DE, Cynn HS. Comparison of Trunk Muscle Activity Between Traditional Plank Exercise and Plank Exercise With Isometric Contraction of Ankle Muscles in Subjects With Chronic Low Back Pain. J Strength Cond Res. 2021 Sep 1;35(9):2407-2413. doi: 10.1519/JSC.0000000000003188. PMID: 31136542.