Basic Forearm Plank


Basic Forearm Plank

Planks refer to the many ways we can hold the trunk of our body off the ground in a straight line. The plank exercise is one of the best exercises you can do to build strength and endurance throughout your core – abs, lower back, obliques, and hips.

This exercise improve your ability to stabilize your spine. This is essential for lower-back health and peak performance in any sport. Stability exercises are also highly effective at working the abdominal muscles that are visible – including the ones that make up your six-pack.

How to Perform the Plank Exercise (Technique)

  1. Start to get into a pushup position, but bent your elbows and rest your weight on your forearms instead of on your hands;
  2. Your body should form a straight line from your shoulders to your ankles;
  3. Brace your core by contracting your abs if you were about to be punched in the gut;
  4. Hold this position for 30 seconds – or as directed – while breathing deeply
Plank - Core Exercise

Plank – Core Exercise

Plank tips & tricks

  1. Squeeze your gluteus;
  2. If you were to place a broomstick on your back, it should make contact with your head, upper back, and butt;
  3. Do not allow your hips to sag.  Stay rigid;
  4. Your elbows should be directly under your shoulders;
  5. If you can’t hold the position for 30 seconds, start by holding for 5 to 10 seconds, rest for 5 seconds, and repeat as many times as you need to reach 30 seconds.

Exercise variations

Feet Elevated Forearm Plank

  • Place the feet on a stability ball or a moderately unstable apparatus positioned on a raised platform. Note: Make sure that the unstable apparatus is relatively secure on the raised platform.
  • With the elbows and forearms on the floor, lift the body so some part of the lower body is in contact with the unstable apparatus.
  • There are many kinds of unstable appara­tus. As an example, if using a stability ball, the dif­ficulty progression might look something like this: (1) knees on ball, (2) ankles on ball, and (3) balls of feet and toes on ball.
Feet Elevated Forearm Plank

Feet Elevated Forearm Plank

Other plank exercises

  1. 45-Degree Plank:
  2. Kneeling Plank;
  3. Full Plank (Straight-Arm Plank);
  4. Elevated-Feet Plank;
  5. Reverse Plank;
  6. Single-Leg Elevated-Feet Plank;
  7. Extended Plank;
  8. Wide-Stance Plank with Diagonal Arm Lift;
  9. Wide-Stance Plank with Opposite Arm and Leg Lift;
  10. Swiss-Ball Plank;
  11. Swiss-Ball Plank with Feet on Bench
  12. Hollow body hold position (inverse plank)

Further reading

Top 10 plank exercise problems & mistakes. Find out how to solve most common problems you might encounter while performing this excellent core exercise for the first time.

About Author

Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

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