Any powerhouse in the land of functional exercise is mega-mighty to me, especially when it locks in results. As a certified Functional Training Specialist, I shoot for the most inclusive, best time-sensitive, and high results monster moves. 

The Forearm Plank (aka Elbow Plank) looks like a misfit maneuver. On the floor, belly down, DVR ready, jammies swank, popcorn duly staged by dominant hand away from nosy dog. 

Nope, this no-wuss-exterminating-tiger trains all your core muscles. From all abdominal muscles (transverse abdominis, rectus abdominis, and external and internal obliques)—to and through the shoulders (deltoids), back, arms, legs, and glutes—this intense and regal move is a lifer!

Engagement of all these stunning muscles in proper plank position improves our posture, protects our internal organs, and stabilizes our spine. The beauty of planks is they can be done anywhere, anytime, are low risk, and no equipment is necessary. Yahoo on that! No excuses.

How to do forearm plank … correctly

Perform on a yoga mat, exercise mat, or your carpet (DVR thriller or comedy?):

• • Take an All-Fours position (Hands & Knees); Wrists align directly under your shoulders; Knees directly below your hips
  • Lower your elbows down to replace your aligned hand position; forearms planted, hands apart
  • Pull your Abs in deep, stiffen your core and extend one leg at a time straight behind, feet flexed hip-width apart, flexed toes on the mat, legs straight (see image below)
  • Hands flat and wide, forearms parallel with each other; shoulders broad (do not clasp hands together)
  • Image examples below

Focus points for correct form

Pay attention to the proper Plank Technique, it’s everything:

• • Head/neck in alignment with the spine (i.e., no head drop)
  • Encourage length in the back of neck; eyes look slightly in front of hands; shoulders lowered away from ear lobes (i.e., no shoulder shrug or lifting)
  • Draw in your belly tight until the glutes and thighs fully engage (think, tension)
  • Keep your back in neutral alignment 
  • Keep Abs, Glutes, Quads engaged; Feet flexed and perpendicular to the ground
  • Keep hips high enough to NOT sag below chest level (square hips should be about level with upper back) as in the image at Left