Forearm plank for beginners
A calm, basic plank for home: it switches on the core, shoulders and back with no jumping and no equipment. Good for a beginner who wants a clear starting point.
Level: Beginner, easy pace
What you need
Kit and conditions
exercise mat
How to use it
About this exercise
This is one exercise broken into consecutive steps rather than a mixed circuit. Watch the technique, follow the cues and build the movement up gradually. If a phase feels too hard, start with a smaller range and a calmer rhythm — understanding the mechanics matters more than getting it perfect first time.
Steps
Technique, frame by frame
Set up on your forearms
Set your forearms on the mat with your elbows directly under your shoulders. Lay your hands flat or clasp them together. Extend your legs back onto your toes and pull your body into a straight line from head to heels. Brace your abs lightly, keep your lower back flat and your neck in line with your spine.
Cue
If it is too hard, drop your knees to the floor and hold a straight line from head to knees.
Brace the core
Stay on your forearms and draw your lower abs in towards your spine, taking the extra arch out of your lower back. Do not let your ribs flare, and keep your hips from riding up or sagging down. Spread your weight between your forearms and your toes and hold your torso still.
Cue
Think of a straight line rather than brute force: the body should look gathered, not shaking.
Shoulders and shoulder blades
From the same position, lengthen your neck and pull your shoulders away from your ears. Do not squeeze your shoulder blades hard together and do not let your chest sink towards the floor. Keep your arms and torso in one plane so the load spreads evenly and your neck stays relaxed.
Cue
If your shoulders tire quickly, shorten the hold and check that your elbows are not creeping forward.
Breathing in the plank
Breathe calmly and evenly, and do not hold your breath. On the out-breath keep your abs gathered; on the in-breath do not lose the shape of your torso. Hold the same body line throughout and do not rock from side to side.
Cue
If your breathing falls apart, cut the hold short but keep the technique clean.
Coming out of the plank
To finish the set, lower your knees to the mat, shift your weight back and let your torso relax. Do not drop onto the floor and do not straighten up sharply. Stand up calmly, staying in control right to the end of the exercise.
Cue
Finish as carefully as you started, with no collapsing onto the floor.
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