Plank exercises for beginners at home
Plank exercises – also known as forearm raises – are the absolute classic for an effective full-body workout without equipment. Perfect for your workout at home! Here you can find out how to do planks correctly, what benefits they offer and get a simple exercise to copy. What is a plank? The classic plank is a static exercise in which you hold your body above the floor like a plank – stabilized only by your forearms and toes. The entire body remains tense and in a straight line. Instructions: The forearm support for beginners This is how it works: Lie on your stomach and place your elbows directly under your shoulders.The forearms point forwards, hands flat or clasped on the floor. Place your feet on tiptoe, legs together or hip-width apart. Raise your body so that you are only touching the floor with your forearms and the tips of your toes. Make sure that your back, bottom and legs form a straight line! Keep your head and neck in line with your spine (looking towards the floor). Gently pull your belly button towards your spine and tighten your buttocks. Beginners, for example, start with 3 rounds of 15 seconds each – this is more effective than 45 seconds at a time when the tension decreases. Variation: It’s easier on your knees – place your knees on the floor and keep your upper body as described above. The advantages of Plank exercises Strengthen your core muscles: Planks train your stomach, back, bottom, shoulders and entire core.Improve your posture: A strong core supports a healthy, upright posture in everyday life.Protect your back: Planking specifically strengthens the stabilizing muscles without straining your spine – ideal for preventing back pain.Promote endurance & balance: Planking challenges your muscles and your ability to keep your balance.Increase calorie consumption: Many muscle groups work simultaneously – this burns more calories, even after the workout is over.More flexibility: While planking, you stretch your shoulder, chest and leg muscles. Exercise suggestion: The classic forearm support Challenge: Incorporate the plank into your routines every day – 1 minute a day is enough to notice changes after just one week! Step by step:1. Slowly get into the forearm support position.2. Tense your whole body and keep the tension as even as possible.3. Start with 15-30 seconds and slowly increase.4. Always make sure you perform the exercise correctly (straight back, no sagging!). Tip: Take short breaks if you notice that your form is deteriorating – quality comes before duration.
