Getting down on the floor for a plank can feel daunting if it’s been a while since you exercised. You might wonder whether you’ll manage more than a few seconds. Everyone starts somewhere, and the forearm plank has easier versions that make a good first step.

What a plank builds

The forearm plank builds endurance in your trunk muscles, the muscles around your tummy, back and hips that help you sit, stand, lift and carry. Stronger trunk muscles can help everyday tasks feel easier.

Starting with easier versions

You don’t need to start on your toes. You could try:

• Elevated forearm plank. Rest your forearms on a sturdy table or kitchen worktop and walk your feet back until your body forms a straight line. The higher the surface, the easier it feels.
• Forearm plank on your knees. Lie on your front, rest on your forearms, and lift your hips so your body forms a straight line from your head to your knees.

When these feel steady, you can work towards the forearm plank on your toes, which is your goal plank.

Setting up well

A good plank comes before a long one. You could try:

• Elbows under your shoulders, forearms flat.
• Pressing the floor, or table, away so your upper back stays gently lifted.
• Gently squeezing your bottom.
• Keeping a straight line from your head to your heels, or knees.
• Breathing steadily throughout.

Short holds count

Start with holds of 10 to 20 seconds, with rests in between. Several short holds with good form tend to build strength better than one long hold where your hips sag. Stop when your form starts to slip.

Building confidence

It’s normal to feel shaky at first. That’s your muscles working, and it usually eases as you get stronger. Each time you practise, you’re building strength and confidence.

Your weekly check-in in VIDA shows how your plank changes over time. Progress can feel slow at first, but small, steady changes add up.

Fitting it into your day

Choosing a regular time, like before your morning shower, can help planks become a habit. Your daily goal video gives you a steady routine to follow.

Something to try this week

Try three elevated forearm planks on a kitchen worktop, holding each for 10 to 20 seconds with good form.

What to take away

• Start with an elevated or knee forearm plank.
• Hold for 10 to 20 seconds with good form.
• Stop when your form starts to slip.
• Pick a regular time each day for your goal video.

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