Up Down Plank | Illustrated Exercise Guide

Primary muscles: Core, arms
Secondary muscles: Glutes, wrists, shoulders
Equipment: No equipment

Up Down Plank Instructions

1. Start in a plank position, with your wrists under your shoulders and your feet hip-width apart.
2. Bend your left arm, place your left elbow on the mat and then bend your right arm and place your right elbow on the mat.
3. Place your left hand on the mat, straighten your left arm and then place your right hand on the mat and straighten your right arm.
4. Switch sides and repeat this up and down movement until the set is complete.

Proper Form And Breathing Pattern

Engage your glutes, tighten your core, and keep your head, neck and spine aligned. Inhale as you bend your arms and place your elbows on the mat, and breathe out as you straighten your arms and place your hands on the mat.

From the Shop

Exercise Benefits

The up and down plank strengthens and tones your core, glutes, arms, wrists, and shoulders. This exercise helps to improve your posture, tightens the midsection, and boosts weight loss.

Up Down Plank Demonstration

Sets And Reps

Practice doing elbow planks first and, once you’re comfortable with your exercise form, add 2 or 3 sets of 15 to 20 repetitions of the up down plank to your core or full body workouts.

Calories Burned

To calculate the number of calories burned doing the up and down plank, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Breakdancer kick
Bear walk
Core control rear lunge
Waist slimmer squat

Popular Workouts

Lower Body Workout

15-Minute Booty Shaper Workout

If your goal is to firm, lift and round your booty then this is a workout you will want to add to your favorites list! This booty shaper …

Yoga Flow

Stress Relief & Relaxation Flow

Take 25 minutes to move, stretch, and unwind with this gentle stress relief yoga flow. You’ll start with easy spinal and shoulder movements …

Core Workout

15-Minute Tight Abs Workout

Tight abs are about to be revealed, Girls! This 15-minute tight abs workout combines exercises that help you burn fat with waist-cinching moves …