An Exercise to Get You in Top Shape: The Forearm Plank

By committing yourself to engaging in regular physical activity, you are setting yourself up for overall improved physical and mental health. A consistent workout routine will also help you build strength, feel more energized, and increase your focus throughout your day.

Here is an exercise to to kick-start your fitness goals at home. And. today, it’s all about the core.

Note: Before beginning any exercise regimen, check in with your personal healthcare practitioner to make sure it is safe for you to do so. You can also work with a certified personal trainer to ensure you are exercising safely.

Core Workout – The Forearm Plank:

Image from ClassPass

Health Benefits:

The plank exercise is great for strengthening abdominal and core muscles, as well as helping to strengthen the spine, shoulders, and triceps when done correctly. This is one of the best exercises if you are looking to strengthen your core muscles, along with helping improve your back strength and spine alignment, which will reduce the risk of strain injuries.

Planks can also improve your posture over time. Strengthening these muscles will help support great posture, which can reduce the risk of skeletal injuries, help put less strain on your bones and joints, as well as support your internal organs and their function.

Instructions:

1. Lay with your stomach and palms flat on the floor with your elbows bent and legs extended straight behind you.
2. When you are ready to begin, lift your body by pressing your forearms into the floor, tucking your toes, and engaging your core.
   • It is important to keep your body in a straight line, without dipping or raising your back in order to keep a neutral spine position.
3. Hold this plank position for about 15 seconds, or your time of choice.
4. When the time is up, lower your body back on the ground into starting position.

Time:

15 seconds

Difficulty:

Easy – Be careful not to arch your back or sag your hips while holding the position. If this is difficult for you, separating your feet wider than hips’ distance may make it easier.

Adapted from IIN