Strengthen Core with Up Downs

Up Downs

Rep Range

Time Based

Hints

Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels. To initiate the movement, lower onto your right forearm, followed by your left, transitioning into a low plank position. Next, press back up onto your right hand and then onto your left, returning to the high plank position. It's essential to maintain a tight core throughout the exercise to prevent your hips from swaying side to side. Alternate the leading arm occasionally to ensure balanced muscle engagement on both sides.

Common Mistakes

Allowing the hips to excessively sway or lift can put undue stress on the lower back. Ensure you're engaging your core muscles throughout the entire movement. Another common mistake is placing the hands too far forward or wide, which can strain the shoulders. Ensure your hands are directly under your shoulders during the high plank position.

Breathing

Inhale as you lower onto your forearms. Exhale as you press back up to the high plank position. Keeping a steady breathing pattern can help in maintaining rhythm and stability throughout the exercise.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps