How to do a perfect forearm plank , in just 1 min. #calisthenics #plank #strength #beauty #girl, by Unleashed_Mâhí on YouTube. 1 min 11 s.
- Video length
- 1 min 11 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Kneel on the mat and place your forearms on the floor. Line your elbows up directly under your shoulders, with forearms flat and hands in loose fists or palms down.
Step both feet back one at a time until your legs are straight. Rest your weight on your forearms and the balls of your feet.
Squeeze your glutes and pull your belly button gently toward your spine. This keeps your lower back from sagging.
Check your line in a mirror or with your phone camera. Your head, back, hips and heels should form one straight line.
Look at a spot on the floor just ahead of your hands. Keep your neck long and do not drop your head between your shoulders.
Breathe normally and hold the position. Start with 15 to 20 seconds and stop when your hips start to sag or pike up.
Lower your knees to the mat to finish. Rest for 30 seconds, then repeat for 3 rounds in total.
Tips and common mistakes
Do not let your hips drop or lift high; a straight line is the whole point of the plank.
Keep your elbows under your shoulders so your shoulders and wrists do not take the strain.
Stop the hold as soon as your form breaks, since extra seconds with a sagging back do not help.
If your wrists or shoulders hurt, try the same hold on your knees first.
Questions
How long should I hold a forearm plank as a beginner?
Start with 15 to 20 seconds and do 3 rounds. Add 5 to 10 seconds per round each week as long as your back stays straight.
Is a forearm plank better than a high plank?
Both work your core. The forearm version is often easier on the wrists and shoulders, which makes it a good starting point.
Why does my lower back ache during a plank?
Your hips are probably sagging. Squeeze your glutes and pull your belly in, or shorten the hold until you can keep a straight line.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
