Isometric Plank – Best Skinny Fat Resistance Exercise

The popular isometric plank, AKA the forearm plank, is one of the best skinny fat resistance exercises. Isometric planks, done correctly, help to lose regular white/yellow fat, add muscle mass, and reduce any skinny fat on the core, shoulders, upper body, and lower body.

Exercise Name: Isometric Plank (Forearm Plank)

Type: Resistance/Isometrics/Calisthenics

Area(s) of Body: (Core) Love Handles & Abdominals, Shoulders, Upper Body, Lower Body (1, 2, 3, 4, 5)

Secondary Area(s) of Body: Back, Buttocks, Legs

Muscle(s) Affected: Transversus Abdominis, Rectus Abdominis, Erector Spinae, Internal Oblique, External Oblique, Deltoids, Extensor Muscles (Feet)(1, 2, 3, 4, 5)

Secondary Muscles Affected: Trapezius (Traps), Rotator Cuff Muscles, Triceps, Biceps, Rhomboids, Lats, Pectorals (Chest), Serratus Anterior, Gluteus Maximus (Glutes), Hamstrings, Quadriceps (Quads), and Gastrocnemius (Calves/Calf Muscles)

Equipment: None/Gravity

Duration: 3-6 sets

Reps: Hold for as long as possible; Excellent is more than 6 minutes, Very Good is 4-6 minutes, Above Average is 2-4 minutes, Average is 1-2 minutes, Below Average 30-60 seconds, Poor is 15-30 seconds, and  Very Poor is less than 15 seconds (1, 2, 3, 4, 5)

Add Muscle Mass? Yes

Lose Regular White/Yellow Fat? Yes

Reduce Skinny Fat? Yes

Benefits: Improve Core Strength, Overall Strength, Balance, Flexibility, and Posture (1, 2, 3, 4, 5)

Key Points – Isometric Planks, Skinny Fat Resistance Exercise (1, 2, 3, 4, 5)

Beginners – be careful to perform it with control – go slow and build stamina over time

Breathing – keep it steady and deep, evenly inhaling and exhaling as you hold – do not hold your breath

Arms – maintain a position similar to a push-up but with arms bent at a 90-degree angle, fists clinched (but hands NOT clasped) or palms on ground

Focus – lie on the ground, elbows in-line with the shoulder and the feet, shoulder width apart — push your body up, bear the weight on the forearms and feet while keeping your body straight

Repeat – hold the pose for the maximum possible time, break, repeat

Posture – keep your spine straight; avoid slouching, hunching, or rounding your spine, extending your buttocks upward, lowering your hips, or pushing your stomach out

Eyes – keep your head and focus down, to maintain concentration and pose

Exercise Instructions, Isometric Plank (1, 2, 3, 4, 5)

Begin by lying on your stomach (prone position) with elbows and forearms at your side in alignment.

Pressing into your forearms, gradually lift your torso, upper body, and lower body off the ground. Keep your forearms and feet stable and aligned.

References

1. Physiopedia: Plank exercise, https://www.physio-pedia.com/Plank_exercise
2. Cleveland Clinic: Why You Should Start Doing Planks, November 18, 2021. https://health.clevelandclinic.org/plank-exercise-benefits
3. Shape: The Plank: Why It’s the Best Exercise Ever (Plus 3 Variations to Try), September 25, 2024, Gabrielle Kassel. https://www.shape.com/what-muscles-do-planks-work-8350322
4. Wikipedia: Plank exercise. https://en.wikipedia.org/wiki/Plank_(exercise)
5. Healthline: What Muscles Do Planks Work? The Answer: A Lot, Katey Davidson, MScFN, RD, CPT (Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness), May 3, 2021. https://www.healthline.com/health/fitness/what-muscles-do-planks-work