Here's a step-by-step guide on how to perform a forearm plank:

1. Find a clear space on the ground and place a chair perpendicular to your body.
2. Assume a kneeling position in front of the chair.
3. Place your forearms on the seat of the chair, ensuring your elbows are directly underneath your shoulders.
4. Make sure your hands are shoulder-width apart and your fingers are pointing forward.
5. Extend your legs straight back, positioning your feet hip-width apart.
6. Your body should form a straight line from your head down to your toes. Engage your core muscles to maintain this alignment throughout the exercise.
7. Slightly pull your shoulder blades down and together, avoiding any hunching or shrugging of your shoulders.
8. Maintain a slight squeeze in your glutes to keep your hips in line with the rest of your body.
9. Keep your gaze down, avoiding any strain on your neck.
10. Start by holding this position for 15 to 30 seconds, focusing on maintaining proper form and breathing steadily.
11. Gradually increase your hold time as you feel more comfortable and stronger. Aim for 60 seconds or more, but listen to your body and progress at your own pace.

To modify the exercise:

• To make it less challenging, you can perform the forearm plank with your feet resting against a wall instead of being extended straight back. This provides more stability and reduces the demand on your core muscles.
• To make it more challenging, you can perform the plank directly on the ground without the support of the chair. This increases the difficulty and engages your core muscles even more.

Remember to consult with your family physician before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns. They can provide personalized advice based on your individual circumstances.

Exercise, including plank variations, can indeed help with burning calories and weight management. Additionally, regular exercise has been shown to improve energy levels for many people. However, everyone's experience may vary, so it's important to find activities that you enjoy and that align with your fitness goals.

ndrogen Deprivation Therapy (ADT) is a common treatment for prostate cancer, which involves reducing the levels of androgens (male hormones) in the body. However, one of the side effects of ADT is an increase in fat mass, particularly in the abdominal region. This can lead to a loss of muscle mass and strength.

Therefore, it is important for patients on ADT to focus on maintaining or improving their core strength. Strengthening the core muscles can help offset the effects of increased abdominal fat and promote overall stability and functional ability. The plank exercise is particularly beneficial as it engages multiple core muscles simultaneously, including the rectus abdominis, transverse abdominis, and obliques.

To perform a plank, you can follow these steps:

1. Start by lying face down on the floor or mat.
2. Position your forearms on the ground, aligning your elbows directly beneath your shoulders.
3. Curl your toes under and lift your body off the ground, so you're supporting your weight on your forearms and toes.
4. Your body should form a straight line from your head to your heels. Make sure to engage your core muscles to maintain this alignment.
5. Hold the plank position for a set amount of time, gradually increasing the duration as you get stronger.
6. Remember to breathe steadily throughout the exercise.

It's essential to consult with a healthcare professional or a certified exercise specialist before starting any exercise program, especially if you have specific medical conditions or are undergoing medical treatments like ADT. They can provide personalized advice and guidance based on your individual needs and health status.