Isometric Exercise: Forearm Plank To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (No Equipment)

Muscles Focus (1, 2, 3, 4): core/abdominals/abs, transverse abdominis, rectus abdominis, external/obliques (love handles), serratus anterior, glutes, legs/tensor fasciae latae, chest/pectoralis major, shoulders/deltoids, arms/triceps

*Build strength with longer holds while increasing muscular endurance (tone)

*Add weight (plate) to increase muscle hypertrophy and add muscle mass to reduce skinny fat (lack of genetic muscle).

*You can only maintain and tone muscles you already have (genetically and/or added via resistance/exercise)

*Here are more isometric exercises (coming soon) that add muscle mass to reduce skinny fat (lack of genetic muscle tissue)

References

1. Fit Life Regime: Plank Exercise: Benefits, Variations, Muscles Worked, How To Do. https://fitliferegime.com/plank-exercise-benefits-variations-muscles-worked-tips/
2. Training Station: What Muscles Do Planks Work, Variations & Benefits For Your Training, May 17, 2023. https://trainingstation.co.uk/blogs/news/what-muscles-do-planks-work
3. NASM: How to Do a Plank With 4 Variations: Position & Form, Melissa Hatton. https://blog.nasm.org/standard-plank-with-variations
4. Healthline: 15 Plank Variations You Haven’t Tried but Need to ASAP, April 22, 2025, Catherine Cronenberg and Katey Davidson, MScFN, RD, CPT (Medically reviewed by Gregory Minnis, DPT). https://www.healthline.com/health/14-plank-variations-your-core-will-thank-you-for-later