A forearm plank is a core-strengthening exercise performed by holding a push-up-like position on your forearms, engaging your entire body to maintain a straight line from head to heels. Here's how to do it correctly:
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Starting Position: Begin by kneeling on the floor with your forearms resting on the ground, shoulder-width apart. Ensure your elbows are directly beneath your shoulders.
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Engage Your Core: Press your forearms down into the mat, which helps to lift between your shoulder blades. This is key to activating your deep core muscles without adding tension to your neck.
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Lift Into Plank: Tuck your toes and lift your hips off the ground, keeping your back straight. Your body should form a straight line from your head to your heels.
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Maintain Proper Form:
- Engage your abdominal muscles.
- Squeeze your glutes.
- Keep your neck relaxed, looking down at the floor. Avoid letting your hips sag or arching your back.
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Hold: Maintain the plank position for as long as you can hold proper form. Start with 20-30 seconds and gradually increase the duration as you get stronger.
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Breathing: Remember to breathe deeply and consistently throughout the exercise.
Key Points to Remember:
- Core Engagement: Focus on actively engaging your core throughout the exercise to prevent lower back pain.
- Straight Line: Maintain a straight line from head to heels. Avoid sagging hips or arching the back.
- Neck Relaxation: Keep your neck relaxed by looking down at the floor.
- Listen to Your Body: Stop if you experience any pain.
