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Instructions
- Start by lying face down on the mat.
- Place your forearms on the ground with elbows aligned below shoulders.
- Lift your body off the floor, balancing on forearms and toes.
- Keep your body in a straight line from head to heels.
- Hold the position without sagging or arching your back.
Technical Tips
- Engage your core throughout the hold.
- Keep your glutes and legs tight for better stability.
- Avoid letting your hips drop or rise too high.
- Look down to maintain a neutral neck position.
Breathing Tips
- Breathe steadily through your nose.
- Avoid holding your breath during the hold.
- Exhale slowly to maintain core engagement.
Medical restrictions
- Lower back pain or injury
- Shoulder instability or impingement
- Wrist or elbow conditions
Description
The forearm plank is a foundational core stabilization exercise that strengthens your entire midsection without requiring any movement. Performed by supporting your body on your forearms and toes while maintaining a straight-line posture, the forearm plank is ideal for improving postural control, enhancing muscular endurance, and building a stable base for more dynamic movements. It's widely used in fitness routines, yoga, Pilates, and rehabilitation programs due to its low impact and accessibility for all levels. Practicing the forearm plank regularly helps develop deep abdominal strength, reduces the risk of lower back injuries, and enhances athletic performance through improved core engagement. As a time-based isometric hold, it challenges multiple muscle groups simultaneously and promotes overall body awareness. Whether you are a beginner looking to improve stability or an athlete seeking core conditioning, the forearm plank is a simple yet powerful tool in any training program.