Bodyweight Forearm Plank

Instructions for proper form

1. Start by kneeling on the floor and then place your forearms on the ground, ensuring your elbows are directly under your shoulders. 2. Extend your legs back, resting on your toes. 3. Your body should form a straight line from your head to your heels. 4. Engage your core by pulling your belly button towards your spine and keep your hips level—avoid letting them drop or rise. 5. Hold the position steadily for the desired duration while maintaining even breathing.

Common mistakes to avoid

1. Allowing the hips to sag or rise, which can harm the lower back. 2. Holding the breath instead of maintaining steady breathing. 3. Using the hands instead of the forearms, as this changes the muscle engagement. 4. Positioning elbows too far forward or backward instead of directly under the shoulders.

Benefits

Specific benefits of the exercise

Strengthens the core muscles, particularly the rectus abdominis, improves stability, and enhances posture while promoting proper spinal alignment.

Expected results and timeframe

With consistent practice (3-4 times a week), individuals can expect improved core strength and stability within 4 to 6 weeks. Enhanced endurance in holding the plank can take 2-3 weeks..

Who this exercise is best for

Best for beginners looking to strengthen their core and improve overall stability and posture, as well as individuals recovering from lower back issues (consulting with a healthcare provider first).

Scientific studies supporting its effectiveness

A study published in the Journal of Strength and Conditioning Research highlights that isometric exercises like the plank significantly activate the core muscles, aiding in stability and strength development. Another study confirms that core stability is crucial for enhancing athletic performance and reducing injury risk.

Variations

Beginner modifications

Reduced hold time, supported forearm plank (knees on the ground), or performing the plank on an elevated surface to decrease difficulty.

Advanced progressions

Incorporate dynamic movements such as plank jacks, shoulder taps, or transitioning to a side plank for added challenge.

Integrations

Complementary exercises

Dead bugs, bird dogs, and glute bridges to further engage the core and enhance overall stability.

Super set recommendations

Pairing the forearm plank with push-ups or mountain climbers for an effective super set that works multiple muscle groups.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. 3 sets of : 30 seconds bodyweight forearm plank, 10-12 push-ups, 30 seconds rest. 3. Cool down with stretching focusing on the core and hips.

Exercise combinations

Combine with squats and lunges for a full-body workout emphasizing both strength and stability.

Best time to do this exercise in your workout

Best performed during the core training segment of your workout, ideally after your warm-up and before strength or cardio workouts.