Calisthenics
Beginner week

Forearm plank

  • Core
  • Shoulders
  • Glutes

Hold your body straight on your forearms and toes.

Forearm plank: body held straight on forearms and toes.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Put your forearms on the floor, elbows under your shoulders.
  2. Step your feet back so your body is straight from head to heels.
  3. Tighten your stomach and glutes, and look at the floor.
  4. Hold, breathing steadily.

Common mistakes

  • Hips sagging towards the floor. Tighten your stomach and glutes.
  • Hips piked up high. Lower them until your body is straight.
  • Holding your breath. Breathe slowly the whole time.

Easier or harder

Easier

Knees down: rest your knees on the floor and keep a straight line from knees to head.

Harder

Lift one foot a few centimetres off the floor, and switch halfway through.

In the plan

Beginner
Intermediate
Beginner week