L1 | Front Plank (incline)

To activate and 'stiffen' the core and teach neutral spine under a low plank load and preparation for full horizontal planks on the ground

Demonstration and Instructions

Lean on a bench top, your desk or your bed - on your forearms and with your toes on the ground. Push your upper body slightly away from the bench to flatten the upper back between your shoulder blades - but don't round your spine. Move your pelvis so your lumbar spine is in neutral. Stiffen and activate the core, then 'anti-shrug' your shoulders to switch on your lats, as well as clench your buttocks to activate your glutes. Make sure your knee are straight and the thigh muscles are on. Hold this position and keep breathing, for 10sec up to 60sec.

Special Notes

Progress the incline plank from a benchtop hieght (1m) to a desk (70cm) to a bed or sofa.

Exercise Education Videos

Progression Levels