Up and Down Plank exercise – Mover.tips
A dynamic version of the plank, adds shoulder activation to the benefits of the plank. It is also a cardio exercise, as your heat will pump strongly after some repetitions.
Exercise is also known as Commando Plank, Walking Plank, or Elbow to Hands.
Video demonstration
Excerpt from ‘Exercise Library: Butterfly Sit-Ups’
by Darebee
How to and step by step instructions:
- Start in a full plank position, arms extended and hands shoulder-width.
- Bend one arm so that the elbow touches the ground.
- Bend the other arm, so that bows elbows touch the group. Now you are in an elbow plank position.
- Extend the first arm again.
- Extend the second arm, returning to the full plank position.
- This is one repetition.
- Repeat half of the exercise lowering your right side first, do the other half lowering the left side first.
Hints & tips:
- Keep you core engaged in a straight line position.
Benefits:
- Strengthen the core, shoulders and wrists.
- Adds dynamics to the plank exercise.
Counting & gamification:
- Measure your personal record by the number of consecutive repetitions.
Muscles worked and body parts involved:
Abs, Glutes, Hand, Lowerback, Obliques, Shoulder, Triceps
