{"id":1191,"date":"2018-09-13T05:22:50","date_gmt":"2018-09-13T05:22:50","guid":{"rendered":"https:\/\/www.staging.womenshealthandfitness.com.au\/?p=1191"},"modified":"2018-10-04T08:30:03","modified_gmt":"2018-10-04T08:30:03","slug":"1184-plank-up-down","status":"publish","type":"post","link":"https:\/\/www.womenshealthandfitness.com.au\/fitness\/workouts\/1184-plank-up-down\/","title":{"rendered":"Plank up + down"},"content":{"rendered":"<p class=\"intro\"><strong>This exercise is fantastic for strengthening your shoulders and core strength. Sarah Lawrence shows us how.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1194 size-full\" src=\"https:\/\/www.www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/Plank-up-and-down-credit-helen-maree.jpg\" alt=\"Plank up + down - Abs &amp; core - Women's Health &amp; Fitness\" width=\"650\" height=\"440\" srcset=\"https:\/\/www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/Plank-up-and-down-credit-helen-maree.jpg 650w, https:\/\/www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/Plank-up-and-down-credit-helen-maree-600x406.jpg 600w, https:\/\/www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/Plank-up-and-down-credit-helen-maree-300x203.jpg 300w, https:\/\/www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/Plank-up-and-down-credit-helen-maree-400x270.jpg 400w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<div class=\"pull-left item-image\"><\/div>\n<p>The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway.<\/p>\n<p>Starting on your elbows and toes, or for Level 1, on your knees, engage your\u00a0core\u00a0before you start. Keep your hips as still as possible, push up with one hand then the other until you are propped up in a push-up position.<\/p>\n<p>Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.<\/p>\n<p>NEXT: Advanced\u00a0plank variations&gt;&gt;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This exercise is fantastic for strengthening your shoulders and core strength. Sarah Lawrence shows us how. The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway. Starting on your elbows and toes, or for Level 1, on your knees, engage your\u00a0core\u00a0before you start. Keep your [&#8230;]\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[23],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Up and Down Planks | Plank Up<\/title>\n<meta name=\"description\" content=\"Lose weight with our workout programs, exercise routine, fitness plans and videos on Women&#039;s Health and Fitness magazine Australia.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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