The team at Healthworks is always looking for fun ways to help our members improve their strength, stamina, and mental toughness. That’s why we love simple yet deceptively difficult exercises like the Forearm Plank.
Why the Forearm Plank Should be Your New Go-To Movement
We rely on our core (abs and back) for virtually everything we do, from squats to running to lifting objects—whether they’re weights at the gym or our kids at home! Strong core muscles protect our spines and give us a more stable foundation. Outside of strengthening and toning abs, core exercises help us move better and more safely, too—both at home and at the gym.
The Forearm Plank is one of the best options out there for improving your core strength. Here’s why we love it:
- You can do it virtually anywhere and anytime—no equipment necessary
- Since you’re bearing weight through your elbows and forearms, you avoid over-straining your wrists
- You build strength, endurance, and stability in your core without putting too much stress on your spine
- It’s a great way to develop strength in your shoulders and hips
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How to Perform the Perfect Forearm Plank
To do this movement, start at the top of a push-up position. Your legs should be straight with your toes on the floor, and your arms should be extended with your hands directly under your shoulders. Keeping your abs tight, lower down to your forearms. Your elbows should be directly underneath your shoulders, and your forearms should be pointing straight ahead to 12 o’clock, palms facing down. Then, simply hold this position for as long as you can!
A few important form pointers:
- Tuck your chin so that you’re looking straight down at the ground. This way, you’ll avoid straining your neck.
- Squeeze everything! The forearm plank is not just an ab movement. Improve your form and time by squeezing your bum and quads, too.
- Think about pushing your heels back away from you. This helps you avoid sticking your butt up and can tighten up your form overall.
For maximal effect and safety, keep your body in a straight line. If you’re not certain of proper form, glance in a mirror, videotape yourself, or simply ask a trainer or gym buddy for feedback.
Too tricky to hold the plank position on your forearms and toes? Simply drop to your knees. You’re still challenging your core and building strength.
Ready to rise to the occasion? Then go ahead—get down on the floor and give this month’s fitness challenge a go!