Forearm plank
A forearm plank is holding your body in one straight line from head to heels, resting on your forearms and toes. It works the abs and the deep core muscles that keep your spine steady, and you can do it anywhere with a mat.
- Group
- Core
- Equipment
- A mat
- A first set
- 30 seconds
How to do it
Start position
Place your forearms flat and parallel on a mat with your elbows under your shoulders. Step your legs straight back and tuck your toes.
The hold
- Lift your hips so your body is one straight line from head to heels.
- Hold the line, breathing steadily through your stomach.
- Keep your eyes on the floor and your neck long until the time is up.
Tempo
Start with 30 seconds and add time as it gets easier. Breathe slowly the whole time.
Form cues
- Keep your hips level with your shoulders.
- Only your forearms and toes touch the mat.
- Keep your head in line with your spine.
Common mistakes
- Hips saggingTighten your stomach and squeeze your glutes to lift your hips back into line.
- Hips piking upLower your hips until they are level with your shoulders.
- Holding your breathBreathe slowly; if you can't, drop to your knees and rebuild the time.
- Shoulders sinkingPush the floor away with your forearms so your upper back stays full.