鍛錬How to do Plank up-down
Plank up-down works the Triceps, shoulders, abs with no equipment. Key cue: “From an elbow plank, press up one arm at a time, then lower back down”
Steps
- Get in an elbow plank
- Place one hand at a time on the floor and straighten your arms
- Lower back to your elbows one arm at a time. Alternate which arm leads
How many: 30–40 sec
Muscles worked
Triceps, shoulders, abs
Common mistakes
- Hips swaying side to side
- Hips rising
Easier or harder
| Easier | Do it on your knees |
|---|---|
| Harder | Bring your feet closer together |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.