To perform a forearm plank, you need to position yourself correctly and engage your core muscles. Here's a step-by-step guide based on the reference:
Getting Started with Forearm Plank
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Face your mat: Begin by facing your exercise mat on the floor.
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Come onto your forearms: Lower yourself onto your forearms, ensuring your elbows are directly underneath your shoulders.
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Keep Shoulders Away From Ears: Maintain a posture where your shoulders are kept away from your ears to prevent unnecessary tension.
Key Aspects of Proper Forearm Plank Technique
- Body Alignment:
- Your body should form a straight line from head to heels.
- Engage your core to prevent your hips from sagging or lifting too high.
- Core Engagement:
- Actively pull your navel towards your spine to engage your core muscles.
- Maintain a tight core throughout the duration of the plank.
- Neck Position:
- Keep your head in a neutral position, looking down at the floor in front of you. Avoid tilting your head up or tucking your chin too far.
- Duration:
- Start by holding the plank for 20-30 seconds and gradually increase the time as you get stronger.
- Breathing:
- Breathe steadily and deeply throughout the plank. Avoid holding your breath.
By following these guidelines, you can perform a forearm plank correctly and benefit from its strengthening effects.
