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Move 5: Up Down Plank

What it does: Strengthens the arms, shoulders, and core.

  • Come into a plank position with your legs straight and forearms resting on your mat. Your feet should be hip-width distance apart. Draw your navel toward your spine to engage your core and to avoid straining your lower back.
  • Keeping your torso parallel to the floor, plant your right palm on the mat as you raise your body, so your right arm is straight.
  • Repeat with left arm, so you're now in a straight-arm plank.
  • Now, move your right forearm back onto the mat and then the left, lowering yourself back down into elbow-plank position. Try to avoid swaying the torso from side to side.
  • Repeat for a total of five to 10 reps, and then reverse the direction for another five to 10 reps.

Image Source: POPSUGAR Studios
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