Food & Fitness Friday: Up Up-Down Downs
Happy Friday, biridies!
Looking for the perfect, do-anywhere move that strengthens your entire body? Give Up Up-Down Downs a go!
How to do Up Up-Down Down Plank or some call Elbow Push-Ups:
Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
This completes one repetition.
up up down down (elbow push-up) is a calisthenics and pilates exercise that primarily targets the abs and to a lesser degree also targets the chest, middle back, shoulders and triceps.
Planks are a simply awesome exercise for strengthening your core. Push ups are a great exercise for strengthening your main abs (Rectus Abdominis). Up & Down Planks is an exercise that combines the best of both worlds. You get to strengthen your arms, core and abs all in one go.
You can switch which arm goes first each time if you want or do certain number of reps before switching.
Keep your core tight the whole time and you body in a straight line.
Remember to breathe.
*There is little point in doing this exercise fast. For maximum benefits do it in a steady rhythm that pays total attention to form: body straight, lower abs pulled in.
I would start by incorporating 3 sets of 8-10 reps of up-down planks at the end of 2 of your normal weekly workouts or cardio sessions. A rep is completed when you return to the plank position.
Happy traveling this Labor Day weekend!
the little chef with the big heart