Fly Girl Weekly Challenge 4: Forearm Plank

By April 13th, 2020Fly Girl Fit Challenge, Health

Welcome to Week 4 of the Fly Girl Weekly Challenge! Since we’re spending more time indoors, we’re focusing on movement mastery and healthy choices  –so we’d love for you to join us!

To get involved, simply do the exercise, take a photo, share it on social media, tag us and use the hashtag #flygirlweeklychallenge. Hopefully you can do the moves daily and inspire others – and we’ll be cheering you along the way.

Now, keep scrolling for more deets!


Week 4: The Forearm Plank (3 sets of 15, 30 or 60 second holds a day)

A strong core is life – and that’s no exaggeration. It protects your body, gives you better balance and stability, and powers other physical activities, like running. Otherwise, a weak core can cause everything from lower back pain to a  wobbly stature and  dodgy posture – and nobody wants that.

There’s plenty of core exercises to keep you in good shape, but try the forearm plank this week to step up your game. It targets the entire core, including the shoulders, abs, obliques, hip flexors, quads, lower back, hamstrings and glutes (in other words, it’s life-giving).

Here’s how to get set-up:

  • Place your forearms on the floor with your elbows aligned below the shoulders
  • Dig your toes into the ground, while push your heels away from your ears. Your feet should be hip-width apart
  • As you press your forearms done, pull your belly button towards your spine, as you tighten your glutes and quads
  • Keep your hips in line with your shoulders; as  you engage your glutes and quads, this will help you tuck your pelvis under and prevent the hips from raising up (it’s not a downward dog friends so keep that butt down!)
  • The aim is to create a long line that connects your shoulders, hips, and ankles. So your neck and spine should also be in a neutral position.

Hold for 15, 30 or 60 seconds, depending on your fitness level (you can always build up gradually throughout the week). Repeat for 2 more sets.

Need a visual? Peep this video (which includes other variations if you wanna level up) from Koboko Fitness:

Missed Week 1, 2 and 3? Check it out here, here and here.

Leave a Reply