Up Down Planks

How to Perform Up Down Planks

1. 1
   Firstly, find yourself a mat or a comfortable area on the floor. Get into a Plank position, with your palms flat on the ground, shoulder-width apart, and your face looking down in front of you. Your legs are extended straight out behind and your hips are in alignment with your back.
2. 2
   While maintaining the static Plank position, drop your right elbow down to the mat while keeping your left arm extended. Now lower your left elbow down to the ground, so both are holding up your torso.
3. 3
   Now raise your right elbow up and as soon as your arm is fully extended, raise your left arm up as well so your return to your original Plank position. Inhale and exhale steadily as you use your core to stabilize your body in this position above the ground.
4. 4
   Common form mistakes are lifting your hips too high or rounding your lower back inwards. Keep yourself as stiff as a board throughout the exercise.
5. 5
   Try to perform the Up Down Plank for as long as 30 seconds for multiple sets.