Front Plank 2: Elbows / Feet

Print Exercise*

LOAD	SETS	REPS	TEMPO	REST
Elbows to feet	2	1	Hold 10-30 secs	45 sec to 1 min depending on exercise response

LOAD	Elbows to feet
SETS	2
REPS	1
TEMPO	Hold 10-30 secs
REST	45 sec to 1 min depending on exercise response

Objectives

Progression from Front Plank 1.
Helps strengthen the deep core and shoulder stabilizer muscles.
Promotes healthy functional movement patterns through core stabilization.
Strengthens and protects back from injury.

Targeted Muscles

Deep Core Abdominal Musculature
Shoulder and Chest Musculature

How to Perform

Begin by facing the floor with your elbows under your shoulders and your lower body resting on the floor.
Engage the core by drawing the belly in towards your spine gently.
Begin to lift your hips, then knees up as you come to rest on your toes.
Ensure a neutral spine and hold.
Slowly lower your hips and come back to the start position.

Common Challenges

It’s common to hold your breath in this exercise. Ensure you are breathing through out the exercise.
Many over recruit the outer layer abdominal muscles and flex the upper spine. It’s also possible for the hips to drop. Ensure you maintain a neutral spine with shoulders away from the ears (as in the picture above).

Alternative Exercise Suggestions for Patients with an ICD