Plank Up-Downs Harder

ArmsCoreDifficulty 4/5On hands and knees

How to do it

Start in a high plank on your palms and lower to your forearms one arm at a time, then press back up to your hands with control
Breathe steadily throughout and keep your hips as still as possible instead of rocking side to side

Your shoulders and arms working hard with each press, and your whole core keeping your hips still.

Demonstration and technique cues from the Military Calisthenics app. Difficulty is the app's content rating.

Compare the technique and difficulty of each variation.

For women Difficulty 3/5

Arms / Core

For women Difficulty 4/5

Arms / Core

See the exercise order in a complete session.

Choose a women's plan and preview your first day.