Strengthen Your Flabby Core: Gradually Solidify Your Middle Section During Each Plank Exercise
The forearm plank, a staple exercise in many fitness routines, offers a challenging yet effective way to strengthen your core and improve overall body stability. This article will guide you through the proper form, variations, and benefits of this popular exercise.
Getting Started
To begin a forearm plank, start by lying facedown on the floor with your elbows under your shoulders and your forearms in front. Tighten your abs, raise up onto your elbows and toes, and maintain a straight line from your heels to your shoulders. Keep your head and neck in a neutral position, and breathe consciously. Avoid sagging or lifting your hips, and don't focus solely on the time; maintain proper form instead.
Maintaining Proper Form
Maintaining correct form during the plank is crucial to reap its full benefits. It's important to keep your body in a straight line, with no sagging or lifting of your bottom. Using a yoga mat or finding a carpeted area can provide cushioning for your elbows during the plank.
Variations and Modifications
To keep your workout routine fresh, there are several variations of forearm planks to try. Single-arm planks involve extending one arm in front of you while holding a forearm plank. Single-leg planks involve raising one leg while holding the position. The forearm plank repeater challenges your endurance by alternating tapping your feet while holding the plank position.
For those with weaker abs, performing a forearm plank with your knees on the floor can be a great starting point. Modifications such as adding leg lifts, side planks, or plank jacks can also help increase the difficulty.
Side Planks and Turning Your Palms
The side plank variation of forearm plank involves shifting your weight onto one elbow, stacking your feet, and holding the position. Turning your palms up during a forearm plank challenges your shoulders, adding an extra layer of difficulty to this already demanding exercise.
Benefits of Forearm Planks
Forearm planks target the transverse abdominis, rectus abdominis, internal and external obliques, helping to keep your tummy flat and supporting your lower back, preventing pain and posture problems as you age. In addition to strengthening your core, forearm planks also work your shoulders and upper back, providing a full-body workout.
The Rise of Forearm Planks
The forearm plank has gained popularity in the fitness world, thanks in part to celebrity trainer and fitness expert Kayla Itsines. With its numerous benefits and versatility, it's no wonder this exercise has become a go-to for fitness enthusiasts everywhere.
So, whether you're a seasoned fitness buff or just starting your fitness journey, incorporating forearm planks into your routine can help you achieve abs of steel and improve your overall fitness level. Remember to maintain proper form, challenge yourself with variations, and enjoy the benefits this exercise has to offer. Happy planking!
