How to perfect the forearm plank
How to perfect the forearm plank. The forearm plank is one of the most effective core exercises ever. Find out here what the plank really does for you and how to do it correctly.
A strong core, steel-hard abdominal muscles and a healthy spine with just one exercise? Thanks to the plank. But it’s not just your appearance that will be positively changed by abdominal muscle training, your health will also benefit from it, because a strong core is essential for getting a healthy spine. In this article, we’ll show you why the forearm plank should be part of your training plan and how to do the exercises correctly.
STRENGTH EXERCISES PERFORMED CORRECTLY
Which muscle groups are trained during the forearm plank?
The forearm plank is an isometric exercise. That is, an exercise without movement. Due to the pressure or pull that is built up and held for as long as possible, the muscle is under maximum continuous tension (isometric contraction). Planks are even a whole-body exercise: they primarily train the stomach, but the back muscles, shoulder muscles, forearms and upper arms, and gluteal muscles are also used. You will notice how almost every muscle in your body works to stay in position. How to do burpees correctly
Why is the plank so effective?
More strength:
Isometric exercises mean that you can maintain your maximum strength for longer . But strength endurance can also be improved. Holding on to one point for a long time should make the actual dynamic movement easier. With the forearm plank, a strenuous position is held for a long time, which in turn can help you with any other dynamic abdominal exercise. These 5 exercises burn fat the fastest
You prevent injuries:
Your training plan probably includes a lot of back exercises : for example, deadlifts or bent-over rows. Back pain – caused by a hollow back, for example – is often the result of a weak core and a back that is too strong. You should make sure to train both the agonist and the antagonist (opposing muscles) to avoid imbalances – in other words: train your abdominal muscles when you train your back extensors. Otherwise, unpleasant pain can occur in the lumbar spine area. But sitting a lot in everyday life also puts the spine in an unfavorable position. Planks are good for reducing this stress on the spine by strengthening the core.
You improve your posture:
Shoulders rounded forward and a hunched back – this is the posture of most people in the office – and that for eight hours a day. In the long term, this will cause your posture to deteriorate enormously. Preventive exercises against bad posture are recommended here, but planks will also help you to train for a healthier posture again. Not only is your core strengthened, your entire body – especially your back and shoulders – are brought into a healthier position. The shoulders are pulled back/down again and the chest is opened. By holding, you remain in this position for a particularly long time, which further improves the effect. This is what you need to eat in the definition phase to reveal your muscles
Planks can be done anywhere:
All you need for the plank is your own body weight. This makes you super flexible in everyday life, as you can do the forearm plank whenever you feel like it. The plank is of course more comfortable on a good mat, like the good value for money tip from Yogistar
It is suitable for everyone:
Are you a beginner? Then you can start with the planks straight away and see how many seconds you can hold out. Are you already an advanced exerciser? Also good: You can hold out for a few seconds longer or use additional weight. It is also possible to make the exercise more difficult by, for example, stretching one leg upwards.
forearm plank
| level | main region |
| beginners | Belly |
exercise steps
- Get into a forearm plank position. Position your elbows roughly under your shoulders. Place your feet firmly on the floor on the balls of your feet. Tighten your core and form a straight line with your body. Hold the position.
How long should I hold the plank?
It all depends on what your goal is: If you want to build muscle, it’s a good idea to do several sets and work with a little extra weight if necessary. Try to hold the forearm plank for 30 to 60 seconds. If you want to build maximum strength, you can work with more extra weight and only stay in the plank for 15 to 30 seconds. You should train without extra weight if you want to train your strength endurance. Try to hold the plank for as long as possible – the longer you can hold it, the better. This is what you have to eat if you want to have a six-pack
How do I do planks correctly?
To ensure that you don’t fail on your first attempt, doctor and personal trainer Moritz Tellmann gives you the most important tips:
1. Activate breathing
Having trouble breathing in and out properly in the forearm plank? Get moving. Give your lungs the rhythm by moving your buttocks up and down rhythmically. Or: grab a watch and read off 5-second breathing intervals.
2. Protect weak points
The forearm plank looks so easy. But be careful: your spine is subjected to bending stress here, and your muscles have to compensate. If you have acute back pain, muscular misalignments or slipped discs, the exercise can be painful. In that case, keep your fingers, er, back away!
3. Tune teamwork
I often get a friend to hold one leg. This creates instability and puts strain on the oblique abdominal muscles if he only holds one. Challenge variation: stand in a plank position facing each other and take turns high-fiving each other with your hands. Who can last longer?
4. Focus your gaze
Look at the lady on the stepper one last time, then your eyes will have to settle for the floor. You can avoid neck cramps by looking down/forward and keeping the cervical spine in its natural, slightly arched position.
5. Time your training
I never do the forearm plank too late in the workout. That’s when my strength and concentration are fully there. If it’s getting tight, you can finish the set on your knees instead of on your tiptoes.
The most important forearm support variations
That’s why you should vary plank exercises
Despite all the advantages that the forearm plank brings, one-sided training is never good because it only ever trains the same area of a muscle group. You should therefore try to also work the side abdominal muscles and strengthen the back muscle chain. We’ll show you variations that do just that. This is what the ideal warm-up for every workout looks like
Other plank variations:
Side plank:
Support yourself sideways on your left or right forearm. Bring your pelvis into line with your upper body. Your legs are stretched out and also in line with the rest of your body. Now try to hold this position for 30 to 60 seconds.
Variation for advanced users: Raise the upper leg during the exercise and then lower it again. This also trains the side abdominal muscles and the abductors.
Reverse plank:
Lie on your back and support your forearms on the floor. Bring your torso, buttocks and lower body into a straight line with your upper body, with your heels raised. Hold the tension for 30 to 60 seconds.
Variation for advanced users: Additionally, lift one leg up (slightly above face height), lower it again and then repeat with the other leg. This primarily challenges the lower abdominal muscles.
Knee-to-Chest Plank :
Get into a push-up position and alternately bring one knee towards your forearm. This improves coordination and also strengthens the lower abdominal muscles. Try to do 15 to 20 repetitions.
Variation for advanced users: Now move your knees diagonally forward, i.e. towards the other forearm. This strengthens not only the lower abdominal muscles but also the lateral ones.
4 Common Plank Mistakes
1. Butt in the air:
If the butt is too high in the air, the tension is taken away from the stomach – thus defeating the actual purpose of the exercise.
2. Butt too far down:
Here too, the tension is taken away from the core. The result of a sagging butt: a hollow back. This is exactly what you want to counteract.
3. Overextended head:
The head should be in line with the rest of the body, an extension of the spine. If it is overextended, this can quickly lead to tension or injuries. The same applies to a sagging head.
4. Compensation from the arms:
The arms should not compensate for the weakness of your abdominal muscles. Be careful not to tense your arms too much.
Do planks help you lose weight?
Attention: Training your abdominal muscles or strengthening your abdominal muscles does not automatically mean losing belly fat. As we all know, a six-pack is made in the kitchen, so you have to adopt a real six-pack diet . Nevertheless: Planks are very good at burning calories and training your abdominal muscles so that they are effective when you have a low body fat percentage – but you have to achieve this first. Once you have this body fat percentage, you will see your six-pack.
How often should I do planks?
The more intense and the longer you do them, the less often you can do them per week. It is often recommended that you do planks every day – this is the only way to effectively reduce belly fat. But it is not quite that simple. If you have never done planks before, you should start slowly and only do them about 3 to 4 times a week. Once you have gotten used to the exercise, you can do the forearm plank more often – maybe even every day. But remember: your abdominal muscles also need time to regenerate. Pay attention to your muscle soreness and how you feel during the exercise. If the muscle soreness is still too bad, take another day off. Do not train beyond the point of muscle soreness.
In addition, the harder you do the forearm plank – perhaps you are working with additional weight – the longer it will take to recover. The question of “how often” therefore depends largely on your training level and your goals. This is what you have to eat if you want to have a six-pack
How do I stay pain-free when doing the forearm plank?
Conclusion: Planks are simple and very effective
The foundation of every six-pack is strong abdominal muscles and although the forearm plank is simple, it is highly effective. Imbalances and injuries in the lumbar spine area can be prevented by doing planks. And the best thing about it is that you can try them right at home!
