Tenglow
Core
How to do the forearm plank
The forearm plank is a static hold where you support your body on your elbows and toes, mainly working the abs and the muscles around your spine.
How do you do it?
- Lie face down and rest on your forearms with your elbows under your shoulders.
- Curl your toes under and lift your body off the floor.
- Make a long line from your head to your heels.
- Brace your abs and squeeze your glutes.
- Hold, looking at the floor between your hands.
Breathing: Breathe slowly and steadily during the hold, and avoid holding your breath.
What are the common mistakes?
- Letting your hips sag toward the floor. Squeeze your glutes and pull your belly in slightly.
- Lifting the hips high into a pike. Lower them until your body is one line.
How can I make it easier or harder?
Easier
Plank from your knees or hands on a counter
Harder
Lift one foot for a few seconds
How does it work in Tenglow?
The plank is a main-block move. The timer runs the hold for 30 to 45 seconds, then 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Drop to your knees or end the hold if your back sags or aches, or if you feel sharp pain. This is general fitness information, not medical advice.
Questions about the forearm plank
How long should I hold a plank?
Hold it for as long as your body stays in a straight line. In the app the timer sets it at 30 to 45 seconds, depending on your level. If your hips sag early, end the hold, rest and try again.
Can I do a plank on my knees?
Yes. A knee plank reduces the load and is a standard way to build up. Keep a straight line from your head to your knees, brace your abs, and move to the full plank when you can hold good form.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).