Plank Up-Down

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Plank Up-Down, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Begin in a forearm plank with elbows under shoulders, feet wide enough and the trunk straight.

Execution

- Plant one palm under its shoulder, then the other to reach high plank; lower one forearm at a time and alternate the leading arm.

Range, tempo and breathing

- Work for 3 × 20–60 seconds with clean, repeatable repetitions. Slow down or end the set as soon as the movement path changes.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not place the hands far forward, sway the pelvis or drop onto the elbows. Elevate the support or slow the transitions.

Regression and progression

- Shorten the hold, reduce the lever or use more support while keeping the same position.

- Add a few seconds only after the full set stays steady; then use a slightly longer lever.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.