The forearm plank extension is a 2-in-1 exercise

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Fitness fans like to call their workout the most muscle group exercises (for example, Planck is often called a “core workout” and deadlifts target the hamstrings). The truth is: no muscle group really works in isolation. And in this week’s episode Instructor of the month clubNike trainers they Nicholas have proven it with front panel extensions, a move that targets both your core and glutes.

The forearm plank extension is one of those exercises that has many moving parts, but you can start to feel rhythmic and intuitive after practicing.

You will start with your shoulders directly above your elbows, your tailbone stuck slightly below you and your glutes engaged. To change, go forward and get down on your knees (but don’t lose that engagement in the glutes and core). After that, you move your left elbow forward and bring it back. Then, move your right elbow forward and bring it back. You will continue to do this periodically and soon you will feel your whole body light.

Now, sure: this step Is A core workout: the plank of your hand transverse your abdominis (deep core stabilizer muscle that wraps around your torso like a corset), your rectus abdominis (also known as your “six pack” that assists front folding and backbending), and the interior External oblique (side muscles running up and down your abdomen that help with rotation and side bending). Plus, since you’re moving your arms back and forth, you’re putting all these muscle groups through the work of extra stability. Meaning, when you extend your left arm to the front, you have to take almost the whole body weight on your right side. And vice versa.

However, at the same time, your glutes are also firing to keep your whole body stable. Whether you are on your knees or not, your glutes will press together to protect your lower back and stabilize your pelvis. This isometric hold will engage the small butt muscles – which is also your core.

And in case you think Nicholas has forgotten about the rest of your body, consider this: forearm plank extensions also target your shoulders, chest and triceps. Everything in this workout is online.

But hey, don’t take my word for it. Roll out your mat and enjoy Nicholas ’12-minute core workout which is really a secret, camouflage whole body sweat session.

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