Unterarmstütz ► elbow plank / front plank

Individual work

In the forearm support, the outstretched legs and upper body practically form a line. The legs are supported on the tips of the toes and the upper body on the forearms, with the forearms resting on a medicine ball/balance ball in this exercise.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach), the elbows are under the shoulders.

Lighten:
Knees on the floor (feet held high).

Harden:
Additional weight (on the back); unstable support for the legs.

Variation:
Push the feet forwards and backwards or lift one arm/leg at a time.

1 medicine ball/balance hemisphere

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)