Learn here what is a forearm plank, benefits of forearm planks, how to do a perfect forearm plank, most common plank mistakes and tips for beginners.
What is a Forearm Plank?
A forearm plank is an excellent core exercise that strengthens all the muscles of your core, provides you a stronger low back, and improves body stabilization. Read on for more…
Forearm Plank Benefits
Forearm Planks work on your core muscles and focuses on spinal strengthening and body stabilization. Let’s see what is forearm plank good for:
(i) Helps improve your posture! By strengthening your spine, back, chest, shoulders, neck, and abs, forearm planks provides you the correct posture. So helps keep your shoulders back and your lower back in a neutral position while standing or sitting.
(ii) Strengthens core & keeps your low back strong, which in turn helps to prevent lower back pain. Strong core also provide you the power to keep you from hunching while sitting or standing for long periods of time.
Note: If while trying this move your low back bothers you, it may be because your abs are just not yet strong enough. Instead, place your knees on the floor and perform the rest of the move the same way. Once your core gains enough strength try this modified version on your knees for 30 seconds, and over time you can add a few seconds here and there on your toes.
(iii) Stretches out the lower half of your body – so, lengthens your hamstrings as well as the arches of your feet, making the plank position a dual strength and stretch exercise.
How To Do A Forearm Plank?
Following are the steps to perform a forearm plank correctly:
(i) Begin in a kneeling position. Bend your elbows to 90 degrees and pitch forward to place your forearms flat on the floor. Make sure that your elbows are directly under your shoulders and your forearms are facing forward. Keep your head relaxed and you should be looking at the floor.
(ii) Now extend your legs behind you. Engaging your abdominal muscles, draw in your navel toward your spine. Keep your body rigid in a straight line from ears (head) to toes (feet), not allowing your hips to rise or drop. Make sure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
Planks Common Mistakes
Avoid these 3 most common plan mistakes to avoid strain or injury and get the most from this exercise.
(i) Don’t arch your back. Doing so would mean that you are not engaging your core muscles fully and putting more of your weight onto your arms. Keep your shoulders wide and your palms wide on the floor
(ii) Don’t sag your hips.
(iii) Don’t tilt your head up. Keep your neck in line with your body. Tilting your head up can strain your neck. Keep your eyes looking down at the floor.
Useful Tip – How To Do A Forearm Plan For Beginners?
If needed a beginner can practice this exercise by placing knees on the ground. Over time progress to a full forearm plank and gradually increase holding time. Begin with 10 seconds. Once you can hold it for that long without allowing your back to sag or feeling a strain, add 10 more seconds. Continue to do this until you reach a full 60 seconds.
Watch this video to learn & practice the perfect form & technique to Forearm Planks: