Forearm Plank

Instructions

1. 1Start in a push-up position, then lower your forearms to the mat, elbows directly under the shoulders.
2. 2Interlace your fingers or keep your forearms parallel, palms flat on the mat.
3. 3Step your feet back and lift your hips until your body forms a straight diagonal line from head to heels.
4. 4Press your forearms firmly into the mat and draw your navel toward your spine.
5. 5Keep your neck neutral — gaze toward the mat, not forward.
6. 6Hold for 30 seconds to 1 minute, breathing steadily.

Contraindications & precautions

• ⚠Wrist, elbow, or shoulder injury — avoid or use fists instead of flat forearms.
• ⚠Lower back pain — do not let the hips sag; come out of the pose if you can't maintain neutral spine.
• ⚠Neck injury — keep gaze down, never crane the neck upward.