Forearm Plank Rock “With this movement, you increase awareness of your body and the specific muscles, improve your core stability, and increase your core strength. This plank variation is certainly tougher than a static plank, and the variation is a great way to start your core conditioning. I appreciate how this exercise really emphasizes your core’s connection to your shoulders.” —Abarca How to do it: Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads. Rock your entire body forward a couple inches so your shoulders go past your elbows toward your hands. Rock back a couple inches. That's one rep. Make sure to keep your core, butt, and quads engaged the entire time.