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