Plank up-and-downs are a popular functional exercise that can be done almost anywhere and requires no equipment. They are great for building core strength, improving stability, and increasing overall body control.
Instructions
- Start in a high plank position with your palms flat on the ground, arms extended, and shoulders directly over your wrists.
- Slowly lower down onto your forearms one arm at a time, maintaining a straight line from your head to your heels.
- Hold the low plank position for 1-2 seconds, then push back up into the high plank position one arm at a time.
- Continue alternating between the high and low pIank positions for 30-60 seconds or until fatigue sets in.
Variations
- For an extra challenge, you can add a push-up after each time you return to the high pIank position.
- To target your obliques and improve core stability, you can rotate into a side pIank on each arm instead of returning to the high pIank position.
- If full pIank up-and-downs are too difficult, you can start in a low pIank position and push back up onto your hands one arm at a time before lowering back down.
- You can also modify by bending your knees and performing the exercise from your knees instead of your toes.
Benefits
- Builds strength in the core muscles including the abs, back, and glutes.
- Improves stability, balance, and body control.
- Can be done anywhere with no equipment required.
- Can easily be modified for different fitness levels.
Tips
- Keep your core engaged and back flat throughout the exercise to avoid sagging or arching.
- Focus on slow and controlled movements rather than speed to maximize the effectiveness of the exercise.
- If you experience wrist pain, try elevating your hands by placing them on a slightly elevated surface such as a step or an aerobic stepper.