Difficulty level: Beginner
Target Muscle: Abdominals
Equipment: Bodyweight
Instructions for proper form
Start in a kneeling position on the floor with your forearms placed on the ground shoulder-width apart. Keep your elbows directly under your shoulders. Engage your core, tuck your toes under, and lift your knees off the floor to form a straight line from your head to your knees. Keep your body aligned without sagging or arching your back, and maintain this position while breathing steadily.
Common mistakes to avoid
Avoid allowing your hips to sag or piking your hips too high. Do not strain your neck by looking forward; instead, keep your gaze down and neutral. Ensure your elbows remain directly beneath your shoulders to prevent unnecessary strain.
Benefits
Specific benefits of the exercise
Strengthens the rectus abdominis and stabilizer muscles of the core, improving overall core stability and endurance.
Expected results and timeframe
With consistent practice (3-4 times a week), expect improved core strength and stability in about 4-6 weeks. Enhanced posture and reduced back pain may also occur..
Who this exercise is best for
This exercise is ideal for beginners looking to build core strength, individuals recovering from injury, and those seeking to enhance overall stability.
Scientific studies supporting its effectiveness
Research shows that core stability exercises like planks enhance postural stability and can decrease lower back injuries. Studies indicate that effective core exercise routines contribute to improved athletic performance and daily functional patterns.
Variations
Beginner modifications
If you find the standard position challenging, start by performing the exercise on your knees instead of lifting them off the ground. You may also hold the position for shorter durations and gradually increase the time.
Advanced progressions
To advance, you can perform a standard plank on your toes instead of knees, incorporate knee taps or shoulder taps while in the plank position, or transition to forearm side planks.
Integrations
Complementary exercises
Complement this exercise with glute bridges, bird dogs, and side leg raises for comprehensive core activation.
Super set recommendations
Consider supersetting with push-ups or bodyweight squats for a balanced workout targeting both the core and upper/lower body.
Sample workout routines
A simple routine could include 3 sets of 30 seconds of kneeling forearm planks followed by 15 bodyweight squats, then 10 push-ups with rest in between.
Exercise combinations
Combine this exercise with cobra stretches or seated forward bends to improve flexibility post-workout.
Best time to do this exercise in your workout
The kneeling forearm plank is best performed at the beginning of your workout as a core activation exercise or towards the end for a focused core section.