Exercise Directory: Exercise #43: Modified Forearm Plank/Lateral Move

​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 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: Remember to tighten your core and to squeeze your booty throughout this exercise.

STEP #6: Rock forward on your tippy toes ... moving your body in a straight line.

STEP #7: Next, Rock backwards on your tippy toes ... moving your body in a straight line

​STEP #8: Repeat this movement for approximately 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.

​​​​STEP 9: Rest.

STEP #10: Repeat.

Side View:

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

NOTE: You are engaging your lower body with this exercise. Concentrate on keeping your booty and legs tightened throughout the movement for a better full-body result.

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

Photos by Kenny Johnson Photography.