How To Do Modified Forearm Side Plank

By: Chris Freytag, CPT

Chris Freytag demonstrates a Modified Forearm Side Plank

Modified Forearm Side Plank is a core body exercise that strengthens your obliques as well as your shoulder girdle and hip. This is a great exercise for those of you who want to learn how to do a traditional forearm side plank but aren’t quite ready for the whole thing. If you learn how to do Modified Forearm Side Plank you will gradually work your way up to a forearm side plank. One of the best ways to practice this transition is to work on the Modified Side Plank for a while.  Once you are able to hold this for 30 seconds or more, try lifting your top leg and work on that position for a while. After you have mastered the Modified Forearm Side Plank with leg lift you will be ready to try a full forearm side plank.

Core body work is some of the most important strength training you can do for your body. Your core- including abdominals, back, and hips- hold your body in a stable place while you do every activity from carrying groceries to running marathons.  A strong core is a strong body.  Crunches and sit ups will train your rectus abdominus or your “six-pack”, but planks will train your entire core. This Modified Forearm Side Plank is an excellent way to include your obliques and hips as part of the entire strength training of your core. The forearm side plank is also a great way to train in a side plank without putting as much pressure on your shoulder or wrist as a full side plank.

Practice this Modified Side Plank and then try our Plank You Very Much 10-Minute Workout for a great plank and core body challenge!

1) Begin lying on the floor with the bottom knee bent on the mat and the leg on top is long. The forearm is flat on the mat, making sure that your elbow is aligned directly under your shoulder.

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

Targets: arms, shoulders, core


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