How To Do Forearm Plank On Knees

By: Chris Freytag, CPT

Chris Freytag demonstrating a Forearm Plank On Knees

Forearm Plank on Knees 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. If you learn how to do Forearm Plank on Knees, you will strengthen this muscle along with many others!

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. Crunches and sit-ups are good, but they do not tackle the issue of back pain or injury. Planks do!

When you first learn this move you place your knees on the ground. This will teach you proper form without compromising your back. Once you master the Forearm Plank on knees, you can move up to a full Forearm Plank. These planks 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.

Here are the steps to performing Forearm Plank on Knees:

1) Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.

2) Engage your core and raise your body up off the floor, keeping your forearms and knees on the floor and your body in a straight line from your head to your knees. Keep your abdominals engaged and try to to let your hips rise or drop.

Targets: shoulders, core

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