Why I Accepted the Challenge of the Up-Down Plank
Being a fitness writer, I have to admit there are a few exercises like up-down planks that I am too lazy to do most of the time. The truth is they are by far the most versatile exercises that can make your muscles work in your favor, especially the center of your body, the shoulder muscles, and the muscle of the overall endurance. So, in the spirit of leading by example, I made a commitment to myself to practice 20 up-down planks every day for two weeks. The specific one that should be tackled here is whether I have become powerful by taking up this once-dreaded pill daily.
What Exactly Is an Up-Down Plank?
An up-down plank – also known as a commando plank – if you are not yet familiar with it, is a dynamic movement that progresses you from a forearm plank to a full high plank and then brings you right back to the forearm plank. It is easy to perform yet it really requires a strong core and the full body to achieve a perfect core and total body workout. At the same time, you are not only relying on your arms and shoulders to keep yourself up but you are also well aware of the fact that you are not at the mercy of your abs, quads, and glutes since your center of gravity is moving.
To make it more explicit, here is what it means to do an up-down plank the right way:
A nice high plank is your starting point where your hands are under the shoulder and at the same time the body is also in a straight line from the head to the heels. With the core kept firm and the glutes involved, let the elbow of one arm, then the other, be the first to reach the floor and thus you will get into a forearm plank position. Then return to your start position simply use one hand and then the other, changing the leading arm each time you do a repetition. The actual key is to have your hips at the same level and to refrain from swaying from one side to the other.
Why Up-Down Planks Are So Effective
Different from regular planks where you don’t move at all, from bottom to top planks are exercises that cannot but make your core muscles work twice as hard in order to maintain your spine vertical. While you are moving towards the top and the bottom your arms, chest, shoulders, legs, and back muscles are kept engaged. Besides, it is a bodyweight exercise that does not need equipment and that can be done anytime, even on your busiest day.
Sometimes, simply taking it easy and controlling the movement can be very beneficial. Rushing through your reps is not the solution, on the contrary, carrying out your workout slowly and in a very controlled manner will help you to ignite your muscles and improve your technique over time.
Can One Stick to 20 Up/Down Planks a Day: What Were the Outcomes?
Week 1: The Beginning is Always a Struggle but Progress is Continuous
The first 3-4 days were just like a nightmare, I’m not pretending to be on the fence of it. Besides, having stopped hard exercises like up-down planks for such a long time, and especially after the childbirth, my core and arms were in a pitiable condition. The good news is that the situation has become better right from the very beginning. According to my 20 reps, I was already nearly to the end of the act of accomplishing them without my knees bustling once or without losing my form on the way.
It was not about power but it was about the clearness of the movement that really played a big role. The priority was to tighten the pelvic area without any sways, hence the constant activity of the abs and the mental image of the glutes had to be the main concern.
Power Has a Legacy Far Beyond the Core
What came to me very unexpectedly was the fact that my shoulders, chest, and even legs were going through much more than I wanted to do. Up-down planks are not only for the core, which means the whole body is involved. My quadriceps were sore, my calf muscles were stabilizing, and my triceps were feeling the strain of my body being constantly pushed back up. In case you are in need of an exercise that not only saves time but also gives the most benefits, then this is the one.
Fine-Tuning My Form
At the halfway mark of the contest, I had the epiphany that the real way to achieve the benefits was to simply slow down. Instead of performing the movements at a fast pace, I started executing them with full purpose, crunching my abs and pausing for a while at each transition. This more leisurely manner of doing not only made the exercise more demanding but also did not allow my form to slow down so much that I would then be able to commit the worst mistakes, such as allowing my hips to drop or sway.
Week 2: Confidence Boost and Visible Strength
Something really amazing happened that second week. I could feel I was stronger. I didn’t, of course, wake up to a six-pack (its appearance is owed rather to a low body fat percentage than just exercising), but I experienced my core to be more capable of sustaining a run and other exercises. In addition to that, a static plank was easy for me and those motions, which caused me to be indecisive, such as push-ups and mountain climbers, suddenly became my favorite.
Most importantly, I was proud. After my pregnancy, the rebuilding of my core strength was ongoing for several months, and to be able to complete 20 difficult reps was a personal victory. Not only did I go through the up-down planks, but I also began to appreciate them.
Would I Recommend It?
Are you in search of a simple and quick daily core challenge that will also enhance the strength of your arms, legs, and glutes? Definitely, up-down planks can be a part of your plan. Just don’t forget that good form is essential. Keep your core engaged, do the movements slowly, and remember that quality is more important than quantity.
Will I keep doing 20 reps every day? I don’t think so — the recovery process is important too. However, I will most likely include up-down planks in my regular workout routines for sure. Moreover, perhaps I will take burpees as a new challenge.
