According to the Guinness Book of World Records, the longest forearm plank was held for 8 hours ! What's involved: Abs, core, lower back, triceps, glutes, quads. Up & Down Planks is an exercise that combines the best of both worlds. Your hands should be underneath your shoulders and your feet hips-width distance apart. Now let’s take things up a notch and learn the standard plank. Progression 2: Feet on step: Perform the perfect plank with your toes on the bottom step of a staircase. Up-Down Plank Begin in a full plank on your hands. You get to strengthen your arms, core and abs all in one go. Keep your palms flat and hands under your shoulders. In this position, remember to keep a straight body line from head to heels. Lower your right elbow to the mat and then your left, coming into an elbow plank. Abdominals The abdominal muscles (abs) provide movement and support to your core area. The plank is similar to being stuck in an extended push-up pose without actually moving your body weight up or down. Tone Your Arms and Abs With the Up-Down Plank September 14, 2012 by Zelana Montminy 527 Shares We all know that the plank is the perfect core exercise. This may sound much nicer and more forgiving than a set of push-ups, but the plank can become a strenuous exercise very quickly. The plank up on the step are a challenging core exercise that targets the abs and obliques. Progression 3: Arm reaches: In the traditional forearm plank position on the floor, lift your right arm off the floor and straighten your elbow so your arm is up next to your ear. Up-and-Down Plank Come into a plank position with your arms and legs straight. Standard Plank How to Do a Plank How to perform the standard plank in 3 steps: Step 1: Get down on all fours as you would do a pushup. Try holding your plank for 20 to 30 seconds, building up to 1 minute or longer.