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A forearm plank is a core body exercise that strengthens all of the muscles of the core, gives you a stronger low back, and teaches your body stabilization. Often overlooked, the transversus abdominus is the real muscle that gives you a flat belly.
This little muscle that sits below the belly button is extremely important for back health and a strong tummy.
Our core is made up of many muscles. Often when doing ab work people spend most of their time focusing on the front of the abs that you can see- the “6-pack” or the rectus abdominus.
However, your transversus abdominus, “low abs” are extremely important for your overall strength and stability. Many people suffer from back problems. Strengthening your low abs is one way to protect your low back from injury and keep you strong.
When you begin this move, you can place your knees on the ground if needed. Once you master the forearm plank on knees, you can move up to a full forearm plank. The forearm plank should be done in time increments.
Start with 10 seconds. Once you can hold it for that long without letting your back sag or feeling a strain, add ten more seconds. Continue to do this until you have reached a full 60 seconds.
Practice the forearm plank 2-3 times a week and try our workout 6 Plank Variations for Awesome Abs.
Forearm Plank Exercise Instructions
Here are the steps to performing a forearm plank:
- Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
- Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged and try not to let your hips rise or drop.
What Muscles Do Forearm Planks Work?
A forearm plank is a core body exercise that strengthens not only your abdominal and lower back muscles, but also your shoulders and upper back. If you learn how to do forearm plank you will tighten your tummy and help prevent low back pain. As you read the benefits and look at the ways to use this move, remember that a kneeling forearm plank is a great way to learn this exercise until you have the strength to hold on your toes.
Benefits of Forearm Plank
There are many reasons you should incorporate forearm planks into your workouts. Here are just a few:
Stronger Core
Forearm planks are, first and foremost, a core body exercise. This move gets your body to tighten and contract all of your core muscles. This will help with your core strength which, in turn, keeps your low back strong and helps to prevent lower back pain. Remember, if you try this move and your low back bothers you, it may be because your abs are just not yet strong enough. Instead, place your knees on the floor and perform the rest of the move the same way. Once you gain the strength to hold it on your knees for 30 seconds, you can add a few seconds here and there on your toes.
Stronger Upper Back and Shoulders
Forearm Plank has a side benefit of strengthening your upper back muscles as well as your shoulders. Most of the work to hold this position should be done with the core, but the upper back and shoulders must also be engaged and working to keep you strong.
Better Posture
The forearm plank helps to promote better posture. By keeping your tummy pulled in for a long time you are training yourself to use this action throughout the day through the use of muscle memory. As you sit at your desk or in a car your lower ab muscles will remember how to pull in and it will become a natural position. As you walk with a friend or go for a run, your core will be drawn in so you stand taller and have better form.
How Many Calories Do Forearm Planks Burn?
People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at high intensity. Though the goal of the forearm plank isn’t necessarily to burn calories, it will still accomplish this goal in a different way, though you won’t burn as many calories as an intense cardio move.
Other Exercises Similar to Forearm Plank
If you like forearm planks and the results you get from them, here are a few more exercises you might want to try.
