ClapMove · clapmove.com
Exercise handout — move better, feel better.
Plank Up-Down
Start in a straight-arm plank. Lower one forearm to the floor, then the other, then press back up one arm at a time, changing the leading arm each time. You may feel your stomach, shoulders, arms and buttocks working.
Stop if
Stop the exercise if this happens. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Pain in the wrists, elbows, shoulders or back, or dizziness.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Kneel on a firm, non-slip floor and place your hands flat under your shoulders.
- Step your feet back until you are on your toes with your feet about hip-width apart and your body in a straight line.
Step 1 of 9
Hold a plank on straight arms with your body in one line.
Step 2 of 9
Right forearm flat on the floor, left arm straight.
Step 3 of 9
Keep both forearms on the floor and your body still in one line.
Step 4 of 9
Right arm straight on your hand, left forearm down.
Step 5 of 9
Hold a plank on straight arms with your body in one line.
Step 6 of 9
Right arm straight on your hand, left forearm down.
Step 7 of 9
Keep both forearms on the floor and your body still in one line.
Step 8 of 9
Right forearm flat on the floor, left arm straight.
Step 9 of 9
Hold a plank on straight arms with your body in one line.
What you should feel
You may feel your stomach muscles, shoulders, arms and buttocks working, and your breathing speed up.
Breathing
- Breathe steadily throughout; do not hold your breath.
Safety Information
Do this on a firm, non-slip floor with space around you. Move one arm at a time and slowly enough to keep your hips level. Stop if it hurts your wrists, elbows, shoulders or back, or if you feel dizzy. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.