Forearm Plank: Video Tutorial & Exercise Guide
| Workout | Forearm Plank |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders, Glutes |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Isometric |
| Exercise Type | Strength |
| Difficulty | Beginner to Intermediate |
Forearm Plank: Video Tutorial & Exercise Guide
Forearm Plank: Step-by-Step Guide
- Step 1: Start by lying on your stomach on the mat. Place your forearms flat on the floor, elbows directly under your shoulders. Keep your forearms parallel with palms down or in a fist.
- Step 2: Lift your body off the floor, balancing on your toes and forearms. Form a straight line from your head to your heels. Pull your belly button in toward your spine to engage your core.
- Step 3: Squeeze your glutes and keep your back flat. Avoid letting your hips dip or rise too high. Focus on holding a straight line.
- Step 4: Hold this position for your target time. Keep breathing steadily, inhaling through your nose and exhaling through your mouth. Stay focused on your form and feel your core working.
- Step 5: Gently lower your body back down when you finish the hold. Take a moment to rest or stretch before starting another set if needed.
Forearm Plank: Overview
Forearm Planks strengthen your core, shoulders, glutes, and lower back. This exercise challenges your core endurance and stability. The Forearm Plank suits all fitness levels and works as an excellent foundation for building core strength.
Forearm Plank: Benefits
Forearm Planks improve core strength, stability, and endurance. They help you strengthen your shoulders, glutes, and lower back while supporting better posture. This move enhances your core control, protecting your lower back and preparing you for advanced core exercises.
Forearm Plank: Pro Tips & Advanced Techniques
- Keep Your Core Tight: Focus on keeping your core fully engaged to avoid straining your lower back.
- Maintain a Straight Line: Avoid letting your hips sag or lifting them too high. Keep your body aligned for maximum benefit.
- Squeeze Your Glutes: Engaging your glutes adds support and stability.
- Breathe Deeply: Keep your breathing steady and controlled. Inhale deeply and exhale fully with each breath.
Forearm Plank: Progression Plan
Beginner
Intermediate
Advanced
Forearm Plank: Frequently Asked Questions (FAQs)
What muscles do Forearm Planks target?
+Forearm Planks work your core, shoulders, glutes, and lower back.
Can I add Forearm Planks to any workout?
+Yes! Forearm Planks work well in core routines, warm-ups, or as a finisher.
How do Forearm Planks improve stability?
+This exercise engages all your core muscles, building stability and control.
Can Forearm Planks help my posture?
+Absolutely! Forearm Planks strengthen your core, which supports better posture.
How often should I do Forearm Planks?
+Try to add Forearm Planks 2-3 times a week to build core strength and stability.
What mistakes should I avoid?
+Don’t let your hips drop or rise too high. Keep a straight line, engage your core fully, and focus on steady breathing to hold the plank effectively.
