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A
Diaphragmatic Breathing
Detailed instructions for Diaphragmatic Breathing coming soon.
Plank (Prone Bridge)
B+
Moderate Evidence
At least one well-designed RCT supports effectiveness
Hold 20-60 sec
Reps
3
Sets
Daily
Frequency
Part of 6+ week programs
Results In
Beginner
Difficulty
How to Perform
Detailed instructions for Plank (Prone Bridge) coming soon.
Evidence Summary
Plank is widely used for core endurance/stability. Clinical evidence supports stabilization programs (often including planks) for chronic low back pain.
Evidence Type: RCTs
Health Benefits
Builds core endurance. Part of evidence-based stabilization programs.
Cosmetic Benefits
Strengthens core muscles for improved posture and torso appearance. Not spot reduction.
How It Works
Isometric trunk bracing increases demand on anterior/lateral abdominal wall and promotes neutral spine control under load.
Contraindications & Safety
Wrist/shoulder aggravation common - regress to forearms, incline, or short lever. Plank endurance ≠ automatic symptom relief.
Goals This Helps
Related Exercises
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C+
Cat-Cow (Cat-Camel)
Detailed instructions for Cat-Cow (Cat-Camel) coming soon.
💪
B
Romanian Deadlift / Hip Hinge Pattern
Detailed instructions for Romanian Deadlift / Hip Hinge Pattern coming soon.
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