One exercise with full-body benefits
A plank is an isometric core exercise where you hold a push-up-like position to build total-body strength and stability.
How to Do a Forearm Plank
Set your arms: Place your elbows directly under your shoulders and your forearms flat on the floor.
Position your feet: Step your feet back about hip-width apart, resting your weight on the balls of your toes.
Align your body: Keep a straight line from the top of your head down through your heels.
Engage your muscles: Squeeze your glutes, tighten your thighs, and brace your abs, pulling your belly button towards your spine for core support.
Hold the position: Keep your neck neutral by looking slightly down at the floor.
Benefits
Core strength: Targets deep core stabilizers like the transverse abdominis and obliques.
Better posture: Strengthens your back, shoulders, and chest to support upright alignment.
Injury prevention: Improves spinal stability without bending the spine.
Common Mistakes to Avoid
Sagging lower back: Letting your hips drop toward the floor strains your spine.
Hiking hips up: Raising your butt too high reduces the work on your core.
Holding too long: Quality matters more than quantity; holding a maximum-effort plank for 30 to 60 seconds is plenty.
Let us look at both advanced and beginner plank options so you can choose the right level for your fitness needs.
Advanced Plank Variations
Side plank with leg lift: Balance on your forearm and the side of your foot, then lift your top leg into the air.
Walking plank: Start on your forearms, push up to your hands one arm at a time, and lower back down.
· Plank with shoulder taps: To do a plank shoulder tap, start in a high plank position with your hands under your shoulders and your feet slightly wider than shoulder-width for stability. Lift and tap: Raise your right hand off the floor and touch your left shoulder. Return and switch: Place your right hand back on the ground, then lift your left hand to touch your right shoulder. Repeat: Keep alternating sides while keeping your hips as still as a tabletop.
Beginner Modifications
Wall plank: Place your hands or forearms against a wall and step your feet back to hold a straight line.
Knee plank: Lower your knees to the floor while keeping a straight line from your head to your knees.
Incline plank: Place your hands on a sturdy elevated surface like a bench or a stable chair to reduce the weight on your core.
Next time you do your workout routine, add a plank to your exercise choices. This one exercise has multiple benefits. If you are new to a plank, start slow using the suggested beginner modifications. You got this!
Keep it moving!
XO,
Stacy
H3 Fitness
Healthy. Happy. Habits.
