Core
Forearm plank
Holding a straight line on your forearms and toes — builds a strong, steady trunk.
Intermediate Low impact
How to do it
- Lie face down, then prop yourself up on your forearms with elbows under your shoulders.
- Tuck your toes under and lift your knees so your body forms a straight line from head to heels.
- Gently draw in your lower tummy and squeeze your glutes.
- Hold, breathing steadily, then lower your knees to rest.
Form tips
- Push the floor away with your forearms.
- Look at the floor just ahead of your hands to keep your neck long.
Common mistakes
- Hips sagging towards the floor.
- Bottom piked high in the air.
- Holding your breath.
Easier and harder
Make it easier
Plank on your knees, or with your forearms on a table or kitchen worktop.
Make it harder
Hold for longer, or lift one foot at a time.
Sources
- NHS: Your post-pregnancy body — checked 3 Oct 2026
