Kneeling plank
Equipment
Lean forward and place your hands on the ground directly under your shoulders, keeping your fingers spread wide for better balance.
Extend your legs behind you one at a time, but instead of resting on your toes, keep your knees on the ground.
Engage your core and ensure your body is in a straight line from your head to your knees, similar to the position of a regular plank.
Hold this position for a set amount of time, typically 30 seconds to a minute, while keeping your abdominal muscles tight and ensuring your hips do not sag or lift.
Pro Tip
Engage Your Core: The key to an effective kneeling plank is engaging your core muscles - not just your arms and shoulders. As you hold the plank position, tighten your abdominal muscles as if you're preparing to take a punch to the stomach. This helps to stabilize your body and increase the effectiveness of the exercise. Avoid Arching Your Back: A common mistake is arching the back, which can lead to lower back pain. Your body should form a straight line from your head to your knees. If you feel your back arching, readjust your position. Keep Your Neck Neutral: Avoid straining your neck by looking too far up