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.
