Forearm plank can be a part of yoga flows, bodyweight workouts, or even a stand-alone exercise whenever you want to get your heart pumping and core shaking. Learn how to do it—plus why it’s so beneficial—from certified yoga instructor and mbg staffer Amanda Quadrini. To work your legs a little extra, try squeezing a block between your thighs, to activate them. Remember to keep the hands and forearms actively pressing into the ground, core engaged, and heels back to keep everything in alignment. Otherwise, this pose can be bothersome to the lower back and shoulders. Keep your gaze soft and your face and jaw relaxed. And don’t forget to breathe. And having a strong core, she explains, is very important for balance, posture, supporting your low back, and enhancing your overall workout performance. Plus, the benefits don’t stop in your core. This pose works everything: arms, legs, glutes, abs, chest, shoulders—you name it. (And if you’re incorporating forearm plank into your yoga practice, you’ll be glad to know this pose is excellent for strengthening your chaturanga arms.) “A quick forearm plank is also a great way to boost your energy and mood,” Quadrini adds, “and I love that there are tons of plank variations you can add to your workouts to keep it fun and challenging!” There’s a reason planks and plank variations are a standby in so many different workouts: They work. Next time you need a boost or find yourself in a yoga flow, add a forearm plank to the mix to target and strengthen your full body.
