Plank (Up-Down)

How to do it

1. Begin in a high plank with the hands under the shoulders and the body in a straight line from head to heels.
2. Brace the core and lower down onto one forearm, then the other, into a forearm plank.
3. Press back up one hand at a time to return to the high plank, pausing briefly to confirm a stable position before the next transition.
4. Alternate which arm leads the transition from rep to rep, keeping the hips still and square throughout.
5. Move at a controlled, deliberate tempo rather than rushing, treating each up or down transition as a distinct working repetition.
6. Continue for the prescribed time while breathing steadily; avoid twisting the hips or shoulders as the leading arm changes, which is the most common fault.

Muscles worked

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