Exercise Directory: Exercise #41: Modified Forearm Plank/Torso Twist

The Plank [even in its modified form] is one of the best full-body exercises around. If executed properly, the benefits include working your entire body by using only your own body weight as resistance [no equipment necessary].

STEP #1: Start by placing your forearms on the floor a little further than shoulder-width apart.

STEP #2: Next ... step your feet behind you until you create a straight line from head to heels. 

STEP #3: Keep your neck in alignment with your spine by looking down toward the floor and slightly in front of your body.

STEP #4: Keep your body [from your shoulders to your heels] as straight as a board. Do not allow your back to arch [which could cause unnecessary strain and back pain].

​STEP #5: Next drop your hip to the right ... getting a twist in your torso. While doing this, keep you body as stiff as a board [exactly how you had it on the way down toward the floor].

​​​STEP #6: Return to starting position.

Side View:

Front View:

​​STEP #7: Drop your hip to the left. Once again getting a twist in your torso ... but maintaining your body positioning.

STEP #8: Remember to tighten your core and to squeeze your booty throughout this exercise.

STEP #9: Repeat this movement for approximately 10-20 repetitions ... or until your body tires. Make sure you concentrate on maintaining proper form. If you feel like your body is swaying or your back begins to arch, stop the reps.
 
STEP #10: Rest.

STEP #11: Repeat.

NOTE: This exercise helps sculpt shoulders, back, and chest that always looks great in spring/summer [heck ... all seasons] fashion styles.

NOTE: Building a strong core is like building a strong foundation. If your core/foundation is weak, you will experience more issues and pain with your everyday activities.

Photos by Kenny Johnson Photography.