The up and down plank is a core exercise that mainly targets your abdominal muscles, triceps, glutes, quadriceps and lower back.
To make this exercise more challenging, try adding a push-up.
How to Do an Up and Down Plank Exercise
- Start by kneeling down and walking yourself out into a plank.
- Have your forearms out in front, flat on the floor, parallel to each other and your elbows directly under your shoulders.
- Place your palms flat and fingers facing forward.
- Bend your ankles ninety-degrees.
- Keep your legs straight, your feet close together and your back in a neutral position.
- Engage your core to keep your body rigid.
- Next, transfer the weight of your upper torso to one side, this will allow you to straighten the opposite arm. Keep your palm directly under your shoulder.
- Transfer your weight back to the leading arm and straighten the other.
- You are now in an upper push-up position.
- Try not to twist or rotate your hips during this exercise, keep them square and inline. Do this by controlling your core and squeezing your glutes.
- Lower yourself back down slowly and with control, start with your leading arm.
- This returns you to the plank position.
- Continue for the desired number of repetitions, alternating the leading arm to avoid muscle imbalances.