Forearm support
Definition- What is the forearm support
The forearm support, also called plank, is a static exercise for the muscles of the trunk, the straight and lateral abdominal muscles.
The forearm support is very effective when performed correctly, the exercise is simple and can be performed with pure body weight. In general, the forearm support can be performed by any healthy, fit athlete.
execution
Proper execution should best be supervised by a trainer.
In the forearm support, the athlete supports himself on his forearms with his face facing the ground, his elbows forming a straight line with his shoulder. The legs are stretched, the buttocks tense and lifted so that the head, shoulders and buttocks form a straight line. This position is kept stable, beginners should start with 30 seconds.
Which muscles does the forearm support train?
The classic forearm support trains a variety of muscle groups:
- Abdominal muscles (straight and lateral abdominal muscles)
- Shoulder girdle
- Neck muscles
- Glutes
- Hamstrings
- Strengthening the core muscles.
If the focus should be more on the lateral abdominal muscles, the variation of the lateral forearm support is recommended. The body is only supported on one forearm, the head looks straight ahead to the side. Keep your hips and legs in a straight line. Another increase is the lifting of one leg, when supporting on the right forearm, the left leg stabilizes the body on the floor, while the right leg is lifted.
Also read our topic: Abs workout
What variations are there?
In addition to the classic forearm support, an excellent static exercise to strengthen the core muscles, there are numerous other versions.
The side forearm support is also a popular variant. Support yourself on one side of your forearm, which is held at right angles to your body, and lift your hips slightly. The gaze forms a line with the forearm. This exercise mainly trains the lateral abdominal muscles. You can keep this position clean or let your hips bob up and down slightly. Another possibility is to also lift the non-stabilizing leg.
To strengthen the shoulder girdle, the forearm support can be combined with push ups. You get out of the classic forearm support first with one arm and then with the other arm into the push-up position, i.e. you support yourself on your hands. Then you come back to the plank position. Numerous other variations can be found, for example one can also wear weight cuffs on the feet and wrists or place a weight plate on the flat back. The most important thing in the exercise, however, is the correct execution and adaptation to the respective fitness level of the athlete.
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Leg raises in forearm support
The forearm support is available in different variations, whereby you can increase the intensity or target different muscle groups. One possibility is leg raises in forearm support. In doing so, you first support yourself on your forearms, shoulder and elbow form a line. Keep your eyes on the ground so as not to overstretch your neck.
The abdomen and buttocks are tensed to keep a straight line. Then one leg is also lifted. The leg can either be held up statically or rocked slightly up and down. Care must be taken not to let the pool tilt towards the floor. Then the leg is slowly lowered and the other leg is raised. This exercise primarily trains the abdominal muscles, but also the glutes and legs. Alternatively, when lifting the leg, one can also raise the contralateral arm and bring the elbow and knee together in the middle. The diagonal arm and leg raises especially train the deep and lateral abdominal muscles and strengthen the entire trunk.
The lateral forearm support
The lateral forearm support is an ideal variant for strengthening the lateral abdominal muscles in particular. With the side forearm support, only one forearm is supported on the floor, the arm is at right angles to the body. You can either stand on one foot or put your knee and shin down to facilitate the execution.
You can either hold this position or rock your hips up and down slightly. The hips should not drop towards the floor during the exercise. To increase the difficulty, one can raise the leg that is not supported on the floor. The side should be changed after 30 seconds to a minute.
You might also be interested in this topic: Side push-ups
Risks with forearm support
The forearm support strengthens the core of the body, back, abdominal and shoulder girdle muscles. However, the exercise should be supervised by an experienced trainer, because incorrect execution can result in improper loads and injuries. In addition, an incorrectly performed forearm support is often simply ineffective.
The exercise is not suitable for athletes with shoulder pain or pain in the wrist. A common mistake is overstretching the head, which overstrains the neck muscles and can lead to tension. However, the head should not simply be left hanging. It should represent an extension of the spine.
Another mistake is the sagging of the back in the hollow back when the trunk is not tensed. The abdominal muscles should be tensed, the hips raised and in a straight line with the upper body. Another mistake is to straighten the buttocks too high. If the exercise is still too difficult at the beginning, it can be made a little easier: Instead of supporting yourself on your feet, you can start on your knees first. It may also be easier to support your arms in an elevated position such as a bench.
Also read our topic: Exercises for shoulder pain
Record in forearm support
Beginners should first try to hold the exercise perfectly for 30 seconds. A little longer in training you can come up with one or more minutes.
In the Plank Challenge, Facebook users regularly challenge themselves to competitions. In 2016, the Guiness World Records selected the athlete Mao Weidong from China as the record holder in “Longest time in an abdominal plank position”, ie in the forearm support. In an event organized by Men's Health, he held the position for eight hours and one minute, a really outstanding achievement. He beat his challenger by more than twenty minutes.
What is the calorie consumption?
The calorie consumption of a single exercise or a certain sport is highly individual. Activity calculators or sports watches are also only used for orientation.
There are various figures for the calorie consumption of the forearm support. Five minutes of planking won't burn much more than fifty kilocalories. The shorter the exercise, the less burned. Nevertheless, the exercise strengthens various muscle groups that increase the body's basal metabolic rate, i.e. consume more energy even at rest. However, losing weight with the forearm support alone does not work.
More on this: Calorie consumption during strength training
Is the forearm support good for a six pack?
Properly performed forearm support is an excellent exercise for strengthening the abdominal muscles. Different versions also train different muscle groups. In addition to trained abdominal muscles, however, a low percentage of body fat is the most important requirement for a six pack. If you want to present one of these, you should reduce your calorie intake in addition to training. For women, it is usually much more difficult to achieve a six pack due to anatomical requirements.
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Plank
Instead of the term forearm support, the English term “plank” is also used more frequently in the world of sports.
"Plank Challenges" are circulating on the Internet again and again, which are about the successive extension of the time in forearm support. In addition, the dangerous trend of "extreme planking" emerged, in which athletes film while performing the forearm support in dangerous situations and locations.
Forearm support during pregnancy - what should be considered?
Women are advised to exercise and exercise during pregnancy. But not every activity is feasible, especially in advanced weeks. Pregnant women should discuss with their gynecologist or the supervising midwife which exercises and activities are still allowed and advisable.
The forearm support as a static exercise is also suitable for pregnant women. For easier execution, you can also support yourself on your knees. The side support can also be performed. Pregnant women in particular should not be too exhausted and listen to their bodies when working out.
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When can a baby use forearm support?
The forearm support (of course not in a sporty sense) is an important milestone in the development of motor skills in paediatrics. It is one of the most important development steps towards straightening the body. In the judgment, it is evaluated whether the head is raised, the upper body is supported on the forearms, and whether the head is stabilized. It is also important here whether the entire process takes place symmetrically.
As a rule, the forearm support is achieved by lifting the head and turning to the side as well as stabilizing against gravity towards the end of the third month of life. At the end of the fourth month of life, one arm can even be raised and the balance shifted to one side. The pediatrician observes the child's behavior in the prone and supine position and checks their skills. Delays and asymmetries can be indications of pathological developmental disorders of motor skills or neurological development.
