The front plank forearm, commonly known as the forearm plank, is a popular core-strengthening exercise that targets the abdominal muscles, lower back, and stabilizing muscles. It is a variation of the traditional plank exercise, but instead of supporting your body on your hands, you support yourself on your forearms and toes.
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Here’s how to perform the front plank forearm:
- Start by getting into a push-up position on the floor, with your forearms flat on the ground, shoulder-width apart, and elbows directly under your shoulders.
- Keep your body in a straight line from your head to your heels, engaging your core muscles to maintain stability.
- Your feet should be together with toes planted on the floor.
- Keep your neck in a neutral position, looking down at the ground to avoid straining your neck.
- Hold the position for as long as you can, aiming for at least 20-30 seconds to start with. As you progress, you can increase the duration of the hold.
Tips for performing the front plank forearm:
- Focus on your breathing: Breathe deeply and evenly while holding the plank to avoid holding your breath, which can increase tension and make it harder to maintain the position.
- Keep your core engaged: Tighten your abdominal muscles throughout the exercise to support your spine and maintain a stable plank position.
- Avoid arching or sagging: Ensure your body stays in a straight line from head to heels. Avoid arching your lower back or letting your hips sag towards the floor.
- Don’t forget to warm up: Before attempting any plank exercise, warm up your core and surrounding muscles with some light cardio or dynamic stretching.
- Modify the exercise if needed: If you find the forearm plank too challenging, you can modify it by bending your knees and supporting your weight on your knees and forearms instead of your toes.
The front plank forearm is an excellent exercise for building core strength and stability. It can be incorporated into your regular workout routine or performed as part of a bodyweight circuit for a full-body workout. Remember to listen to your body and stop if you feel any pain or discomfort. If you’re new to this exercise, start with shorter holds and gradually increase the duration as you become more comfortable and stronger.