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How to Do an Up / Down Plank

Learn how to do an up / down plank from certified personal trainer Amanda Edell in this Howcast ab workout video.

Transcript

So I'm going to demonstrate how to do an up down plank.

So keep in mind that this is a progression from a normal plank. I wouldn't do this if you haven't done a regular plank before in your experience and the normal plank has now become too easy the up down plank is good for you if you're looking for more of a challenge. So you're going to get into a forearm position. Your elbows are going to be under your shoulders. Tuck your pelvis under, belly button to your spine, make sure that you're nice and engaged here and your back is flat. So what you're going to do, I like to start out...you can start out with either arm. I'll start out with the right arm. You're going to come up on your right hand, followed by the left hand and then you're going to go back down onto your right forearm and your left forearm. So again you're right arm, left arm, right forearm, left forearm. So what I'm looking for here guys is basically minimal movement in your hips.

You'll see a lot of people rush through this and do this. No, no, no, what I'm looking for is this to stay as tight and sturdy as possible. So the difference between that and this is huge, why, because I'm engaging much more core there, I'm staying much more engaged. So when you're doing an up down plank it's really important to remember that we're looking for minimal movement in your hips and to stay nice and engaged.

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