Plank Up-Down 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Plank Up-Down is an advanced variation of the traditional plank that emphasizes core stability and shoulder strength. In this exercise, you transition between a high plank position and an elbow plank by moving one arm at a time, rather than both simultaneously. This single-arm movement increases the challenge to the triceps and core, providing a more intense workout compared to standard planks. Designed to target the abs while also engaging the shoulders, the Plank Up-Down can be performed using just body weight and is ideal for time-based or repetition-based training within bodyweight or core-focused workouts.
How to Perform
Start in a High Plank Position: Begin by placing your hands shoulder-width apart on the floor, with your arms fully extended and your body in a straight line from head to heels. Ensure your shoulders are directly over your wrists, and engage your core to maintain stability.
Lower to an Elbow Plank: Carefully lower your right forearm to the ground, followed by your left forearm, transitioning into an elbow plank position. Your elbows should be directly beneath your shoulders, and your body should remain in a straight line.
Push Back to High Plank: Press through your right hand to lift your right elbow off the ground, followed by your left hand, returning to the high plank position. Keep your core engaged and avoid letting your hips sag or pike.
Repeat Alternating Arms: Continue the movement by lowering your left forearm to the ground first, then your right forearm, and returning to the high plank in the same alternating fashion. Maintain controlled movements to ensure proper form.
Maintain Proper Form: Throughout the exercise, keep your core tight to prevent sagging or arching in the lower back. Ensure your shoulders remain stable and avoid shifting side to side.
Breath and Count: Breathe steadily throughout the exercise. Perform the Plank Up-Down for the desired amount of time or number of repetitions, focusing on maintaining good form and control.
Tips
Start with hands shoulder-width apart to ensure proper alignment and stability.
Keep your body in a straight line from head to heels to engage the core effectively.
Lower to an elbow plank one arm at a time, starting with the dominant arm for better control.
Return to the high plank position one arm at a time to maintain balance and form.
Engage your core throughout the movement to prevent sagging or arching in the lower back.
Keep your shoulders stable and avoid excessive shifting or movement.
Breathe steadily to maintain rhythm and focus during the exercise.
Maintain a neutral neck position, avoiding looking up or down excessively.
Perform the exercise in a controlled manner to maximize effectiveness and reduce risk of injury.
Adjust your stance if needed for comfort, ensuring your feet are hip-width apart for better balance.
How Not to Perform
Avoid Sagging the Lower Back: Do not let your hips dip toward the ground as this reduces core engagement and can lead to lower back strain.
Prevent Arching the Back: Avoid lifting your hips too high, which can shift the focus away from the abs and decrease the effectiveness of the exercise.
Don’t Rush the Movement: Refrain from performing the exercise too quickly, as this can lead to poor form and ineffective engagement of the core and shoulders.
Avoid Excessive Shoulder Movement: Ensure that your shoulders do not scrunch up towards your ears. Maintain a stable shoulder position to prevent unnecessary strain.
Do Not Shift Your Weight Side to Side: Avoid shifting your weight from one side to the other excessively, which can destabilize your core and shoulders.
Don’t Let Your Head Drop or Look Up: Maintain a neutral neck position to avoid unnecessary strain and to keep the alignment of your spine intact.
Avoid Overextending Your Arms: Ensure that your arms are directly beneath your shoulders to prevent excess pressure on the shoulder joints and to maintain balance.
Do Not Flare Your Elbows Outward: Keep your elbows close to your body to maintain better control and reduce strain on the shoulders.
Avoid Holding Your Breath: Ensure you are breathing steadily throughout the exercise to maintain core engagement and prevent unnecessary fatigue.
Do Not Place Feet Too Close Together: Keep your feet hip-width apart to maintain better stability and balance, preventing excessive wobbling and inefficient energy use.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
