To do a plank on your knees, engage your core muscles and keep your hips low as you walk your hands out in front of you while resting on your knees and feet.
Here’s a breakdown of how to properly execute a knee plank:
- Starting Position: Begin on your hands and knees, with your knees and feet resting on the floor.
- Engage Core: Actively engage your lower abdominal muscles. This helps stabilize your spine and prevents sagging.
- Hand Placement: Walk your hands forward, extending your body into a plank position. Your hips should be lower than a typical kneeling position, but your core remains engaged.
- Body Alignment: Maintain a straight line from your head to your knees. Avoid letting your hips sag or your back arch.
- Hold and Breathe: Hold the plank position for a specified duration, focusing on maintaining proper form and breathing steadily.
- Optional Modification: You can lift your feet off the floor by bending your knees.
The knee plank is a modified version of the standard plank that reduces the load on your core and upper body, making it easier for beginners or those with injuries to perform. It’s an effective way to build core strength gradually.
