Knees-to-Chest Plank

1. Begin in a plank position with your hands directly beneath your shoulders, body in a straight line from head to heels.
2. Engage your core muscles by pulling your navel toward your spine.
3. While maintaining the plank position, bring your right knee towards your chest, aiming to touch or get as close as possible.
4. Extend your right leg back to the plank position.
5. Repeat the movement on the other side, bringing your left knee towards your chest.

1. Perform the exercise with controlled and deliberate movements to engage the core effectively.
2. Keep your body in a straight line from head to heels throughout the movement. Avoid sagging or arching your back.
3. Focus on contracting your abdominal muscles as you bring your knees towards your chest.
4. Breathe rhythmically. Exhale as you bring your knees in and inhale as you extend your legs back.

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.