Prone Plank Video

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For pre-designed ab workouts, view EMG’s Ab Workouts.

Prone Plank Description

Step 1. Lie flat on your stomach with your upper body propped up on your elbows.

Step 2. Activate your core muscles and lift your abdomen off the ground so that you are supported only by your elbows and feet. Your body should be in a straight line. Keep your trunk in a completely straight line throughout the exercise.

Step 3. After holding this position for 30 to 60 seconds, return to the starting position.



The prone plank is a stabilizing exercise that works the transverse abdominal muscles. This is a good exercise for users of varying experience because the user can vary the amount of time the plank is performed for. More experienced users may hold the plank for a longer period than less experienced users. The important thing when performing this exercise is to keep the core as tight as possible. Most individuals perform this exercise one minute on, one minute off, one minute on. When performing this exercise, it is common and normal for the user to shake toward the end of the time period. This is a safe exercise for those with back problems to perform.

Prone Plank 1
Prone Plank 2