We’ve heard it before. I don’t have time. I don’t have the equipment. I’m travelling so can’t make the time nor do I have the gear. The dog gets too excited and in the way. Ok, maybe that last one would apply for this exercise but none of the others. Plank exercise in all its various forms is a great way to target your entire core including glutes and back in one simple exercise that engages muscles from your feet to your neck. And it requires no equipment and a limited amount of space.
How to do a Forearm Plank
Lie on the floor with elbows directly under your shoulders, forearms flat on floor extending forward with your palms down. Engage core and push through forearms to raise your body in a straight line from shoulders to your ankles. Keep your core braced while you activate your glutes, hamstrings and quads to keep your hips from dropping. Also be aware to not pike up with your butt in the air. Keep your head in line with your body (rather than looking up) and keep your shoulder blades down as you remember to breathe. Really, your ears will not help you in this exercise. Start with 30 seconds and gradually increase as you get stronger.
Choose your plank
If you are just starting or are prone to low back issues, start with planking from your elbows and knees. If you were to see your form during full body plank in a mirror, would your hips sag? Would your butt be up in the air? Start planks from your knees to make sure you are activating all your muscles and keeping your form correct. Remember that even though you are not moving in this exercise, you want to keep this an active exercise by activating your glutes, quads, and hamstrings.