Plank on feet (forearm plank)

4
Steps

Plank on feet (forearm plank)
Plank on feet (forearm plank)

Forearm Plank with Liv Sin Jagrell

Muscle Group:

core,sholders,arms, glutes

Categories:

Equipment:

only your body

Planking (no, not that bizarre craze) is a simple but effective bodyweight exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core—the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes.
This variation, also one of the most common ways to perform a plank, is slightly easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. (Note: Any of the following plank variations can be performed with straight arms or in a forearm position.)

Detailed Workout Plan

Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together.
Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyper-extend your knees.
Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

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