Dynamic Elbow Up-Down Plank

1. Starting Position:

   • Begin on the floor, lying face down.

   • Position your elbows directly under your shoulders and hands flat on the ground, forming a forearm plank.

   • Your body should form a straight line from your head to your heels.

2. Engaging Your Core:

   • Tuck your toes under and lift your body up onto your toes.

   • Engage your core by tightening your abdominal muscles to maintain stability.

3. Movement:

   • From the forearm plank position, push up onto one hand, followed by the other hand, so that you transition to a high plank (hands directly under shoulders).

   • Lower back down to the forearm plank one arm at a time, starting with the same hand that moved first.

   • Alternate which arm leads each time you move up and down.

4. Breathing:

   • Inhale as you lift up to the high plank and exhale as you lower back down to the forearm plank.

5. Repetitions:

   • Continue this up and down movement for the desired number of repetitions or for a set period of time, typically 30 seconds to 1 minute for beginners.

6. Form Tips:

   • Keep your hips level, avoiding sagging or lifting too high.

   • Keep your head aligned with your spine, and avoid looking up or down excessively.

7. Ending the Exercise:

   • Gradually lower your knees to the floor after completing your repetitions to come out of the plank position.

   • Rest in a child’s pose or seated position to cool down.

Remember to listen to your body and modify the exercise as needed.