Overview

Front Plank (平板支撑) is a intermediate-level Strengthening exercise targeting the Core, Lower Back. Hold for 30 seconds.

How to Perform

1. Support your body on your forearms and toes, maintaining a perfectly straight line from head to heels.
2. Engage your core by drawing navel toward spine.
3. Don’t let hips sag or pike up.
4. Start with 15-20 seconds and work up.
5. A foundational core stability exercise essential for back health.

中文说明

用前臂和脚尖支撑身体，从头到脚保持一条直线。收紧核心，肚脐向脊柱方向收。不要塌腰或弓起臀部。从15-20秒开始逐渐增加。核心稳定性的基础练习，对背部健康至关重要。

Target Muscles

• Core
• Lower Back

Benefits

• Relieves lower back tension and pain
• Strengthens core stability
• Builds muscular endurance for spinal support

Safety & Contraindications

• Avoid if you have wrist problems — use fist position instead
• Stop if you feel sharp pain in your lower back

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619