Shelf

Purpose of the exercise

Aims to strengthen trunk muscles, including abdominal muscles, back muscles and hip stabilisers. Improves trunk stability and supports stable posture during movement.

Supplies

• Mat or comfortable surface

Starting position

1. Lie in prone position on a mat

2. Place forearms under shoulders

3. Elbows approximately shoulder-width apart

4. Place the toes on the ground

5. Tighten the core

6. Keep the body in a straight line from head to heels

Implementation

1. Lift the body off the ground

2. Support on forearms and toes

3. Keep the body stable and straight

4. Tighten abdominals and glutes actively

5. Hold the position in a controlled manner

6. Breathe calmly during the exercise

Points of interest

✓ Keep the body in a straight line
✓ Core continuously tightened
✓ Shoulders stable above elbows
✓ Breathe calmly and controlled
✓ Keep neck in neutral position

✗ Sagging hips
✗ Lifting hips too high
✗ Shoulders raised towards ears
✗ Losing tension in the fuselage
✗ Ignoring pain in shoulders or lower back

When this exercise?

The plank is used to improve trunk stability and muscle endurance of the core. The exercise is suitable within both strength training and rehabilitation programmes that focus on spinal stability.

In addition, the plank is often used as a basis for more complex stability exercises or as part of a warm-up. By adjusting the exercise in duration or difficulty, it can be applied at different levels. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.