Advertisement
question

What are up-downs?

National Academy of Sports Medicine
National Academy of Sports Medicine
answer

Up-Downs are excellent for building strength and power in the legs, core, low back, and upper body. Starting position: Stand tall in an athletic stance with your feet shoulder width apart, eyes looking forward. Movement: In one smooth, strong move, lower yourself all the way to the ground until you can place your hands flat on the floor just outside of your feet. Try not to place your hands very far in front of your feet as this reduces the intensity of the workout. In a similarly smooth and strong motion, contract your abdominals while shifting your weight slightly onto your hands, and then explosively kick your legs back into a pushup position. The goal here is to reduce vertical movement of the hips as much as possible. Return movement: Repeat the exact same steps in reverse order to return to the starting position. Strongly contract the abdominals and try to roll yourself into a ball while sucking your feet up and under a stable upper body. Stand up, and repeat. Variations: To make this more difficult you can add a jump after returning to the standing position, kick your legs out to either side on the way back, or even do these on one leg. Before adding variations, make sure you can perform the basic movements flawlessly. Any extraneous movements will be magnified with higher intensity and will reduce the effectiveness of the exercise. Repetitions/Time: Begin with 3x30 seconds with 30 seconds rest between intervals.

Continue Learning about Types Of Exercise

Why do my legs shake when I’m working out?
Why do my legs shake when I’m working out? The shaking indicates that you're asking more from your m...
More Answers
What are the types of pelvic tilt?
What are the types of pelvic tilt? The pelvis can rotate forward (anteriorly) or backward (posterior...
More Answers
How do I perform a standing outer hamstring stretch?
How do I perform a standing outer hamstring stretch? Stand on one leg and cross your other leg on a ...
More Answers
What are the three main types of exercise?
What are the three main types of exercise? Learn more from our experts about the three main types of...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.