Core and carries

Forearm plank

Muscles worked: Abdominals · obliques · trunk

How to do it

1. Set up. Place your forearms on the floor with your elbows beneath your shoulders. Step your feet back and rest on your toes.
2. Move. Hold a controlled line from shoulders to heels, keeping your middle braced while breathing normally. Avoid sagging or lifting your hips.
3. Finish. Stop when you reach the time in your plan, or sooner if your position slips. Lower your knees to the floor before relaxing.

Form cues

• Forearms on the floor, elbows under your shoulders.
• Step your feet back so your body is straight from head to heels.
• Squeeze your bum and brace your stomach as if you were about to be poked.
• Look at the floor just in front of your hands.
• Breathe steadily and stop when your form slips.

Muscles worked

The plank exercise works your stomach muscles and obliques, with your glutes and shoulders helping to hold the position.

How long to hold a plank

Quality matters more than time. Hold a straight line for as long as you can keep it, then rest. Many beginners start with three holds of 20 to 30 seconds and add five seconds a week. Once a minute feels steady, make it harder with a variation rather than holding for longer.

Easier and harder versions

Easier

• A plank from your knees.
• Forearms on a bench.

Harder

• Lift one foot or one arm.
• Try a side plank.

Common mistakes

• Hips sagging.
• Hips piked up high.
• Holding your breath.
• Chasing time after your form has gone.

Where it appears in the member plans

Planks are in most plans, including Beginner Reset (3 holds of 20 to 30 seconds), both 12-Week Home Plans, Mobility + Core and the Run/Walk Starter Week.

Forearm plank questions