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Forearm Plank

What is a Forearm Plank?

The forearm plank is a static core exercise similar to holding the top of a push-up, with both the elbows and hands making contact with the floor. The pose engages multiple muscle groups at once, simultaneously building core, back, leg and arm strength.

You may do Forearm Plank in these types of classes:

How do you do a Forearm Plank?

  • Step 1

    Begin in a kneeling position. Bend your elbows to 90 degrees and pitch forward to place your hands and forearms on the floor.

  • Step 2

    Extend your legs behind you with toes tucked under to press into the plank. Distribute weight in your hands evenly by spreading your fingers apart, creating a stable base. Make sure to keep your body in a straight line, keeping your abdominal muscles tight.

How do you modify a Forearm Plank?

  • Forearm Plank for Prenatal

  • Forearm Plank for Beginners

  • Advanced Forearm Plank

  • Forearm Plank for Weak Lower Back

  • Forearm Plank for Weak Wrists

  • Forearm Plank for Weak Shoulders

  • Forearm Plank for Tight Hips

What are the benefits of Forearm Plank?

  • Core Strength

  • Back Strength

  • Leg Strength

Expert opinion

Forearm planks improve posture by strengthening many of the muscles required for the body to stand upright: neck, shoulders, chest, abs and back.

Strengthening these muscles will make you stand taller. Improved posture also has the added benefit of optimizing internal organ functioning by properly aligning organs and their supporting muscles.

Whitney Biaggi,HIIT IT! by Daphnie Yang in New York City

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