Fitness fanatics like to name exercises by the muscle group they work the most (for example, plank is often called “core training” and deadlifts target the hamstrings). The truth is that no muscle group really works in isolation. And on this week’s episode of Club Coach of the MonthNike Trainer Tara Nicholas He demonstrates this with forearm plank extensions, a move that targets both his core and his glutes.
Forearm plank extensions are one of those exercises that have a lot of moving parts, but can start to feel rhythmic and intuitive once you’ve gotten the hang of it.
You’ll begin by getting into Forearm Plank with your shoulders directly over your elbows, your tailbone tucked slightly under you, and your glutes engaged. To modify, go ahead and drop to your knees (but don’t lose that glute and core engagement). He will then step forward with his left elbow and bring it back. Then, step forward with your right elbow and bring it back. You will keep alternating like this, and very soon you will feel your whole body light up.
Now for sure: this move it is a basic workout: planks for forearms Challenge your transversus abdominis (deep core stabilizing muscles that wrap around your torso like a corset), your rectus abdominis (also known as your “six pack” that help bend forward and bend back), and the internal and external obliques (the lateral muscles that go up and down the abdomen and help with rotation and lateral flexion). Also, because you’re moving your arms back and forth, you’re putting all of these muscle groups through extra stabilization work. That is, when you step forward with your left forearm, the right side has to support almost all of your body weight. And vice versa.
However, at the same time, your glutes are also activated to keep your entire body stable. Whether you’re on your knees or not, your glutes will contract to protect your lower back and stabilize your pelvis. This isometric hold will activate the tiny muscles in your glutes, which are also part of your core.
And lest you think Nicolas forgot about the rest of your body, consider this: Forearm plank extensions also target your shoulders, chest, and triceps. Everything is online in this training.
But hey, don’t take my word for it. Lay out your mat and enjoy Nicolás 12 minute basic training that’s really a sneaky full-body sweat session in disguise.
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