Up-Down Plank 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 counts as one rep. Do two sets of 10 reps. Take 45 - 90 seconds of rest in between each set. Image Source: POPSUGAR Photography