Up-Down Plank with Arm Raise
Maximize core stability and upper body strength with this dynamic plank variation. Transition between heights and add arm raises to challenge your balance and torch your obliques.
The Up-Down Plank with Arm Raise mainly works the core, with help from the shoulders and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Up-Down Plank with Arm Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
How to do the Up-Down Plank with Arm Raise
Setup
Begin in a forearm plank position on a yoga mat, with elbows directly under your shoulders and your body in a straight line from head to heels. Engage your core and keep your glutes tight.
Transition (Up/Down)
Push through your right hand to lift onto your right palm, followed by your left hand, moving into a high straight-arm plank position.
In a controlled manner, lower back down to your right forearm, followed by your left forearm, returning to the starting position.
Arm Raise
From the high plank position, maintain a stable core and pelvis, avoiding hip rotation.
Lift one arm straight out in front of you while keeping the chest facing the floor.
Return the hand to the floor and switch sides.
Key Tips
Stability focus: Slow down the movement to ensure your hips do not rock during the transitions or arm raises.
Breathing: Maintain steady breathing throughout, avoiding holding your breath which can compromise core stability.
Up-Down Plank with Arm Raise FAQs
What muscles does the Up-Down Plank with Arm Raise work?
The Up-Down Plank with Arm Raise mainly works the core, with help from the shoulders and triceps. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Up-Down Plank with Arm Raise?
None. The Up-Down Plank with Arm Raise is a bodyweight exercise, so you can do it anywhere.
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