AÂ FIT30 EXERCISE
Knees-to-Chest Plank
The Knees-to-Chest Plank is a core exercise that targets the abdominal muscles, particularly the lower abdominals. It involves a plank position with a dynamic movement of bringing the knees towards the chest.
HOWÂ TO
How do I do a Knees-to-Chest Plank?
- Begin in a plank position with your hands directly beneath your shoulders, body in a straight line from head to heels.
- Engage your core muscles by pulling your navel toward your spine.
- While maintaining the plank position, bring your right knee towards your chest, aiming to touch or get as close as possible.
- Extend your right leg back to the plank position.
- Repeat the movement on the other side, bringing your left knee towards your chest.
TIPS
What are some tips for a Knees-to-Chest Plank?
- Perform the exercise with controlled and deliberate movements to engage the core effectively.
- Keep your body in a straight line from head to heels throughout the movement. Avoid sagging or arching your back.
- Focus on contracting your abdominal muscles as you bring your knees towards your chest.
- Breathe rhythmically. Exhale as you bring your knees in and inhale as you extend your legs back.
MODIFICATIONS
How do I modify a Knees-to-Chest Plank?
Easier
- If lifting both knees towards your chest is challenging, start with smaller movements or bring one knee in at a time.
- Place your hands on an elevated surface, like a bench or step, to decrease the difficulty of the exercise.
- Instead of bringing the knees all the way to the chest, tap each knee to the ground alternately to reduce intensity.
What are the benefits of a Knees-to-Chest Plank?
Abs
Core Strength
Improved Coordination
A bodyweight30 workout
Sweet Coral-Line
Complete 11 Rounds In 28:20
- High Plank Knees-to-Chest (00:20)
- High Plank Knees-to-Elbow (00:20)
- Rest (00:20)
- Walk Out Push-Ups (00:20)
- Drop Squats (00:20)
- Rest (1:00)
Free
A jump30 workout
Shell Yeah!
Complete 5 Rounds In 29:25
- Ski Jump (0:45)
- Rest (0:20)
- High Plank Knees-to-Chest (0:15)
- High Plank Pulses (0:15)
- Plank Switches (0:15)
- Rest (0:20)
- Scissor Jump (0:45)
- Rest (0:20)
- Elbow Plank Knees-to-Chest (0:15)
- High Plank Pulses (0:15)
- Plank Switches (0:15)
- Rest (0:20)
- Freestyle Jump (0:45)
- Rest (1:00)
Free