How to Do
How to Do Front Plank Up Downs
The front plank up downs should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the front plank up downs.
Beginning
Beginning Front Plank Up Downs
1. Start in a plank posture with your forearms and toes on the floor, facing down. Your forearms are facing forward and your elbows are just under your shoulders. You should be looking at the floor with your head relaxed.
2. Draw your navel toward your spine by engaging your abdominal muscles. Maintain a tight and straight torso, as well as a straight line from your ears to your toes with no drooping or bending. This is how the spine should be in a neutral position. Make sure your shoulders aren't sagging toward your ears. Your heels should be higher than your toes.
3. Hold this position for a total of ten seconds. Allow to fall to the ground.
4. Work up to 30, 45, or 60 seconds over time.
Movement
Front Plank Up Downs Movement
1. Start off in a plank position.
2. You will be holding yourself up by your forearms with your legs straight behind you and toes on the ground.
3. Keep your body as straight as possible and don't let your hips dip.
4. To execute this exercise, place one hand on the ground by your chest, followed by the other hand, and push up off the ground with your hands to achieve a pushup stance.
5. Return back to the plank position by reversing this process and repeat for repetitions.
Benefits
Front Plank Up Downs Benefits
Your core, glutes, arms, wrists, and shoulders are all strengthened and toned by doing an up and down plank. This exercise improves posture, tightens the midsection, and helps you lose weight.
