Description

The "Up & Downs" exercise is a dynamic combination of the plank position and the push-up, which mainly strengthens the core muscles, shoulders, chest and arms. This exercise improves stability, endurance and strength in the upper body while challenging the core. "Up & Downs require both stability and coordination as you move from the forearms to the plank position with arms extended and back again.

Exercise

Up & Down‘s

Type: Bilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Start in the forearm support position. Your elbows should be positioned directly under your shoulders and your body should form a straight line from your shoulders to your heels.
2

Make sure that your hips do not sink too low or rise too high. Keep your abdominal muscles tensed.
3

First support yourself with your right hand and stretch your arm, then follow with your left hand so that you are in a high plank position (plank on your hands).
4

Your hands should be positioned directly under your shoulders. Keep your body straight and stable.
5

Now lower your right forearm back onto the mat and then your left, so that you are back in the starting position of the forearm support.
6

Avoid wiggling your hips as you move between positions. The movement should come from the arms while the rest of the body remains stable.

Tip

Make sure that your back remains straight throughout the exercise. Avoid sagging hips or a hollow back. Keep your abdominal muscles tensed to stabilize your spine and effectively train your core muscles. Alternate between your forearms and hands in a controlled manner to avoid putting unnecessary strain on your shoulders. Breathe regularly by exhaling during the upward movement and inhaling during the downward movement.

Muscle groups

Primary

Secondary

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Tertiary

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Equipment

Body weight

Description

Up & Down‘s

Tutorial

Muscle groups

Equipment

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