From the top position, pick up your left hand and lower down on to your left elbow and forearm by placing your elbow directly under your shoulder. Repeat this for ...SkiptocontentHowtodoAlternatingPush-upPlankBacktoExercisesDifficulty:MediumImpactLevel:NormalTargetBodyParts:abs,triceps,upperback,shouldersInstructionsStartatthetopofthepushuppositionwithyourhandsonthefloor,armsstraightandunderneathyourshoulders.Stepyourfeetbackbehindyouandliftyourknees.Engageyourglutes,tenseyourlegsandbraceyourcoretokeepyourbodyrigid.Fromthetopposition,pickupyourlefthandandlowerdownontoyourleftelbowandforearmbyplacingyourelbowdirectlyunderyourshoulder.Repeatthisforyourrightarm,untilyouareinanelbowplankposition.Keepyourbodystrongandfirmthroughthemovementandavoidlettingyourhipssagorstickup.Imagineastraightlinerunningfromthecrownofyourheaddowntoyourfeet.Fromthebottomposition(plank)pickupyourleftarmandplaceyourlefthandonthefloorunderneathyourleftshoulder.Pushdownintoyourlefthandtoliftyourbodyupawayfromthefloorandatthesametime,pickupyourrighthandandplaceitonthefloorunderneathyourrightshouldertoreturnyoutothestartposition.Repeattheentireloweringtoplankandpressingbacktopush-upposition,butstartwithyourrightarmthistimetolowerfirstandpush-upfirst.Changearmseverytimeyoucompleteafullupanddowncycle.HowtomakeAlternatingPush-upPlankeasierAswithpush-upandplanks,youcanmakethisexerciseeasierbyperformingitonyourkneesinsteadofyourtoes.Chekoutourpush-uponkneesandplankexercises.PlankWallPush-upsPushUponKneesHowtomakeAlternatingPush-upPlankmorechallengingOnceyoucanperformthiswellwithfeetonthefloor,youcouldtryincreasingtheheightofyourfeetbyputtingthemuponastep,lowchairorbench.Anotheralternativeistoslowthemovementdownasifyouaredoingitinslowmotionandreallyfocusonkeepingthehipsandshouldersstable.BesuretolookoutforouradvancedplankexerciseslikePlankSideWalk,PlankwithArmLift,andTwo-PointPlankaswaystoprogressandaddvariety.Push-upandRotationShoulderTapPush-upsPlankSideWalkPlankwithArmLiftTwo-PointPlankLookingtoaddth

Literally moving between two levels, the moving plank requires you to lift yourself from your forearms up to your hands, and back down again – all ...PrideNEWS...BUTNOTASYOUKNOWITNewsSportNewsCovid-19UKUSWorldRoyalsWeirdTechSportFootballEuro2020TransferNewsTennisCricketBoxingUFCSnookerDartsEntertainmentShowbizTVFilmMusicGamingLoveIslandPuzzlesCrosswordsSudokuSoapsEastEndersEmmerdaleCoronationStreetHollyoaksLifestyleSexHealthPropertyFashionFoodTravelHoroscopesRushHourCrushPlatformInFocusLifelineCampaignVideoMoreDiscountsSubmitStuffCompetitionsAdvertiseWeatherTrendingSearchMetro ToviewthisvideopleaseenableJavaScript,andconsiderupgradingtoawebbrowserthatsupportsHTML5videoPlanksarebadenough,weknow.Buttoday’schallengetakestheplanktothenextlevel–themovingplank.Literallymovingbetweentwolevels,themovingplankrequiresyoutoliftyourselffromyourforearmsuptoyourhands,andbackdownagain–allwithaperfectplankform.Prepareforthequivers.Canyoukeepitgoingforafullminute?There’sonlyonewaytofindout.Ourdailychallengesareperfecttotryathome,atthegymorinthepark.Theyaredesignedtogetyoumovingeveryday.ThroughoutthisStayingActivesummerseries,fitnessexpertsEliaandAmanda–bothqualifiedinstructorsatFlykick–willbeonhandtoshowyouhowtodoeachchallengeandgiveyoutheirtoptips.Checkbackeverydaytoseewhatthenextchallengeis–youcouldevenfilmyourprogresstomakearecordofhowfaryou’vecome.Theaimistobeactiveeverydayforsixweeksoversummer.Today’schallengewilltestdifferentmusclegroupsandhelptoimproveyourmuscleperformance.Thesedailychallengescanbedoneinisolation,oryoucanincludetheminlargerworkout–it’stotallyuptoyou.Aslongasyou’removing,that’swhatmatters.Themovingplankdoublesasacardiomove–ideal(Picture:Getty)Weknowdoingthesamefitnessroutineeveryweekcangetreallytedious,tryinganewchallengeeverydaywillkeepyourfitnessfreshandfun–andyoumightevenlearnsomenewmoves.HowtodoamovingplankThegreatthingaboutamovingplank–oranup-downplank–isthatitdoublesasacardiomove.Doneright,itwillgetyourheartpumpingaswellasworkingyourcore.Startinahighplan

Try the up and down plank to work your arms and your core. This no-equipment move engages your midsection, tones your abs and strengthens ...OxygenPush-UpQuest:MidpointCheck-InOxygenMagTheBeginner’sGuidetoSprintingJoeWuebben9StepstothePerfectSquatMichaelBerg,NSCA-CPTFitnessQuest:The50-Push-UpChallengeOxygenMagWantMoreOxygen?Getthelatesttraining,nutrition,fatlossandhealthinformationfortheactivewoman.TheOxygenChallenge76Stability-BallExercisesforaStrongCoreTheOxygenChallenge7CoverContest

Planks are a simply awesome exercise for strengthening your core. Push ups are a great exercise for ...VideoExerciseLibraryUp&DownPlanksPlanksareasimplyawesomeexerciseforstrengtheningyourcore.Pushupsareagreatexerciseforstrengtheningyourmainabs(RectusAbdominis).Up&DownPlanksisanexercisethatcombinesthebestofbothworlds.Yougettostrengthenyourarms,coreandabsallinonego.  What'sinvolved:Abs,core,lowerback,triceps,glutes,quads.  Poweredby: Absandcore,butalsotricepsandquads. Tip: Thereislittlepointindoingthisexercisefast.Formaximumbenefitsdoitinasteadyrhythmthatpaystotalattentiontoform:bodystraight,lowerabspulledin. WhatDoesThisMean?GetStartedNewtoDAREBEE?Starthere:IntroductionWorkoutManualWarmup&StretchingHowtoPickaProgramTrainingPlansExerciseAlternativesVideoExerciseLibrarySupport&CommunityHelpDeskCool&UsefultheProjectDAREBEEisanon-profitfree,ad-freeandproductplacementfreeglobalfitnessresource.DAREBEEissupportedexclusivelyviauserdonations.Disclaimer&PrivacyPolicy.©2021DAREBEE|formerlyNeilaRey.com |AllRightsReserved.ThiswebsiteusesCookies.Allofthematerialsonthiswebsiteareunique,copyrightedandareexclusivetodarebee.com.ContactDAREBEEadministration

The up and down plank strengthens and tones your core, glutes, arms, wrists, and shoulders. This exercise helps to improve your posture, tightens the ...Primarymuscles:Core,armsSecondarymuscles:Glutes,wrists,shouldersEquipment:NoequipmentUPDOWNPLANKINSTRUCTIONS1.Startinaplankposition,withyourwristsunderyourshouldersandyourfeethip-widthapart.2.Bendyourleftarm,placeyourleftelbowonthematandthenbendyourrightarmandplaceyourrightelbowonthemat.3.Placeyourlefthandonthemat,straightenyourleftarmandthenplaceyourrighthandonthematandstraightenyourrightarm.4.Switchsidesandrepeatthisupanddownmovementuntilthesetiscomplete.PROPERFORMANDBREATHINGPATTERNEngageyourglutes,tightenyourcore,andkeepyourhead,neckandspinealigned.Inhaleasyoubendyourarmsandplaceyourelbowsonthemat,andbreatheoutasyoustraightenyourarmsandplaceyourhandsonthemat.EXERCISEBENEFITSTheupanddownplankstrengthensandtonesyourcore,glutes,arms,wrists,andshoulders.Thisexercisehelpstoimproveyourposture,tightensthemidsectionandboostsweightloss.DEMONSTRATIONSETSANDREPSPracticedoingelbowplanksfirstand,onceyou’recomfortablewithyourexerciseform,add2or3setsof15to20repetitionsoftheupdownplanktoyourcoreorfullbodyworkouts.CALORIESBURNEDTocalculatethenumberofcaloriesburneddoingtheupanddownplank,enteryourweightandthedurationoftheexercise:RELATEDFULLBODYEXERCISESTrytheseotherfullbodyexercisestogetyourheartrateupandburnevenmorecalories:BreakdancerkickBearwalkCorecontrolrearlungeWaistslimmersquatWORKOUTROUTINESLeaveaReplyCancelreplyYoumustbeloggedintopostacomment.FacebookInstagramPinterestTwitterYouTubeJoinTheTeam!Subscribetoournewsletterandreceiveour1-weekSlimDownebookforFREE,deliveredstraighttoyourinbox!Email*FirstName*BikiniBodyChallenge8-weekslimdown+sculptingprogramJoinusfortheBikiniBodyChallengeandadoptsimplelifestylechangesandnewhabitstoregainenergy,boosthappinessandrevealashapelyhealthybody!JOINUS!HelpfulLinksshopcartaccountmyplanshomeFeaturedRecipesMillionsofJapanesestartthedaywithawarmingbowlofmisosoup…[ReadMore...]Whetheryou'resea

31. Up-Down Plank. Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your right hand on ...SkipNavViewOnOnePagePhoto31of43  ADVERTISEMENT()StartSlideshowShareThisLinkCopy←UseArrowKeys→31Up-DownPlankBegininafullplankonyourhands.Loweryourrightelbowtothematandthenyourleft,comingintoanelbowplank.Putyourrighthandonthemat,andstraightenyourrightelbow.Dothesameonthelefttoreturntoafullplank.PreviousNextStartSlideshowWorkoutsStrengthTrainingCardioBodyweightExercisesYouMayAlsoLikeProductReviewsThisSplurge-yWeightedJumpRopeSetIstheReasonI'mDown5PoundsbyAndreaJohnson2hoursagoInstagramReadytoSweat?These3NewInstagramLiveWorkoutsWillGetYourHeartPumpingbyMaggieRyan1dayagoWorkouts12ThemedPelotonRidesThatAreSuretoGetYourHeartPumpingbyKaleaMartin6daysagoWorkoutsWhatHappensIfanAthleteGetsCOVIDattheOlympics?WeHavetheAnswersbyJennySugar22hoursagoFitnessGearToneYourGlutes,Quads,andHamstringsWithTheseAnkleWeightsbyEmilyWeaver6daysagoWorkoutsAreCrunchesStrainingYourNeck?TryOneofTheseAbWorkoutsInsteadbyEmilyWeaver6daysagoFromOurPartnersNowYouKnowCelebrityNewsBillieEilishApologizesForMouthingaRacialSlur:"IAmAppalledandEmbarrassed"byKelsieGibson3hoursagoEntertainmentNewsT-PainSaysaCommentFromUsherAboutHisAuto-TuneSentHimIntoa4-YearDepressionbyKelsieGibson5hoursagoCelebrityNewsAvrilLavigneEnliststheHelpofIconic"Sk8erBoi"TonyHawkForHerNostalgicTikTokDebutbyKarennaMeredith21hoursagoEntertainmentNewsKevinBosemanIsHonoringBrotherChadwickWithaSpecialPerformance:"HeWasaHero"byMonicaSisavat22hoursagoEntertainmentNewsRachelLindsayDetailsPartingWaysFromBachelorFranchiseinPowerfulOp-EdbyKelsieGibson23hoursagoCelebrityNewsAlexRodriguezHangingOutWithBenAffleck'sExIsActuallyNotasDramaticasItSeemsbyMonicaSisavat1dayagoFamilyForPrinceHarry'sFirstFather'sDay,MeghanMarkleGaveHimaGiftThat'sHardtoTopbyKateSchweitzer1dayagoCelebrityNewsFriendsActorJamesMichaelTylerRevealsStage4CancerDiagnosisbyKelsieGibson1dayagoLatestFitnesswantmore?GetDailyF