Fitness

Forearm Plank

Up for a challenge? Try a new exercise this week as you work towards your fitness goals.

The Forearm Plank

The forearm plank

This excellent core exercise targets the entire trunk of your body from the abdominals around to the back and the upper body. It reinforces and tightens the midsection, as well as reduces back pain and improves your posture.

  1. Lie face down with your forearms on the floor and elbows positioned beneath your shoulders.  Your feet should be flexed and toes pushing into the floor.  
     
  2. Press up onto your forearms and raise your chest, stomach, hips, and legs off the ground to hover over the floor in a straight line. Your flexed toes and forearms will support you as you squeeze your buttocks and pull your belly button into your spine. 
     
  3. Without sacrificing your posture, try holding this position between 20 to 30 seconds while comfortably breathing in through your nose and out through your mouth. 

Aim to plank four times every day this week. Challenge yourself by adding 5 to 10 seconds per day to each round.