Plank Ups
This plank exercise mainly works your core, with help from your lower body and lower back. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Plank Ups
Begin in a low plank position with your elbows close to beneath your shoulders or directly beneath them and body in a straight line from head to heels. Engage your core and glutes to maintain a strong plank. Slowly lower your body towards the ground, stopping just before making contact. From this almost-touching-the-floor position, quickly push yourself back up to the initial low plank position, ensuring you don't let your back arch or hips sag.
Common mistakes
Allowing the hips to drop excessively can strain the lower back. Failing to engage the core throughout can reduce the effectiveness of the exercise and risk injury. Abruptly touching the ground or not controlling the descent can make the exercise less effective and increases the chance of injury.
Breathing
Inhale as you slowly descend towards the ground. Exhale forcefully as you quickly push yourself back to the low plank position. Maintain a steady and controlled breathing rhythm throughout the movement.
Muscles worked
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Rhomboids, Latissimus Dorsi, Traps, Triceps, Shoulders
