The Forearm Plank is an isometric exercise that strengthens the core, including the abdominals, obliques, and lower back. It also improves spinal stability and strengthens the shoulders and glutes, making it ideal for functional training.
Step-by-Step Guide:
- Lie face down on a mat and place your forearms on the floor, with elbows aligned directly under your shoulders.
- Extend your legs back, supporting your body on the balls of your feet, and lift your body into a straight line from head to heels.
- Engage your core and ensure your hips don’t lift or sag during the exercise.
- Hold this position for 20-30 seconds if you’re a beginner, gradually increasing to 60 seconds as your strength improves.
- Rest and repeat for 3-4 sets.
Tips
Keep your body in a straight line and avoid straining your neck; your gaze should be toward the floor. Engage your core and glutes to protect your lower back. If your hips start to sag, adjust your position or perform the exercise with your knees on the floor to reduce intensity.
Benefits
The Forearm Plank strengthens the core holistically, improves posture and spinal stability, and contributes to the development of functional strength. It also helps reduce the risk of lower back injuries.
Prevention
Avoid arching your lower back or raising your hips too high, as this can compromise your form and increase the risk of injury. Maintain a neutral posture throughout the exercise. If you feel discomfort in your back, stop the exercise and review your form.
