The forearm to full plank exercise involves transitioning between a plank supported by your forearms and a plank supported by your hands. Here's how to perform it correctly:
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Start in a Forearm Plank: Begin with your forearms on the ground, elbows directly beneath your shoulders, and your body in a straight line from head to heels. Engage your core, glutes, and legs.
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Transition to Full Plank:
- Place one hand on the ground directly under your shoulder.
- Then, place the other hand on the ground directly under your other shoulder.
- You should now be in a full plank position with your arms fully extended and your body still in a straight line.
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Transition Back to Forearm Plank:
- Lower one forearm to the ground, placing the elbow directly under your shoulder.
- Lower the other forearm to the ground, placing the elbow directly under your shoulder.
- You should now be back in the forearm plank position.
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Repeat: Continue alternating between the forearm plank and full plank positions, maintaining a straight line from head to heels throughout the exercise. Alternate which hand you lead with on each repetition to ensure even muscle engagement.
Key Considerations:
- Maintain Core Engagement: Keep your core tight throughout the entire movement to prevent your hips from sagging or rising.
- Straight Line: Ensure your body forms a straight line from head to heels. Avoid arching or rounding your back.
- Controlled Movements: Perform the transitions slowly and deliberately, focusing on proper form. Avoid rushing the movement.
- Breathing: Breathe consistently throughout the exercise. Inhale as you lower to the forearm plank and exhale as you push up to the full plank.
- Progression: If you're new to planks, start with holding each position (forearm and full) for shorter durations (e.g., 20-30 seconds) and gradually increase the time as you get stronger. You can also start with just a few repetitions of the forearm to full plank transitions and increase the number as you improve.
- Listen to Your Body: If you feel any pain, stop the exercise and consult with a healthcare professional.
