- Brace your core. It’s okay to start small. The high plank is your best way to build up the ab strength necessary for a forearm plank. Watch Queue Queue. How To Do A Forearm Plank. - Keep hips and shoulders in line. Once your forearm plank (demonstrated here by NYC-based trainer Rachel Mariotti ) is solid, you can experiment with different challenges, like lifting one leg, reaching one arm straight out in front, or rocking forward and back on your toes. Your core muscles tend to contract isometrically, and the Forearm Plank mimics this contraction so that your core muscles work to stabilize your spine in everyday life. Watch Queue Queue Here are the steps to performing a forearm plank: 1) Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders. Place your right arm behind your head. 2) Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Forearm Plank is an isometric exercise that can aide your other activities because it focuses on spinal strengthening and stabilization by working your core muscles. “Unless someone is used to doing full body push-ups, it’s likely that when they first try a plank they would not be able to hold it for even five seconds,” Heaner says. That’s referred to as a “high plank.” To make the most out of the forearm plank, it’s really important that you take the time to learn how to do a plank properly. Place your right arm behind your head. Come into a forearm side plank on your left side with your left elbow resting on the floor below your shoulder. If the full plank hurts your wrist, then opt for the forearm plank, or prop yourself up on large dumbbells or push-up bars. Plank: - Place elbows underneath your shoulders. This video is unavailable. - Squeeze your legs and butt together.