Knee Plank
The Knee Plank is a modification of the traditional plank exercise, specifically designed for individuals who may find it challenging to perform the classic plank or the forearm plank. This variation provides an easier option to gradually develop the necessary strength and stability to eventually execute the classic plank.
To begin, position yourself on the ground with your forearms placed firmly on the floor, ensuring that your elbows are directly beneath your shoulders. With your knees resting on the floor, lift your hips off the ground, creating a straight line from your knees all the way up to your shoulders. Hold this position for a duration of 20 seconds, then take a 30-second break before repeating the exercise for two additional sets. By completing three sets of the Knee Plank, you will effectively engage your core and build the required muscular endurance.
Challenge Yourself with the Side Plank
The side plank exercise takes the standard plank to a whole new level of difficulty. It specifically targets the smaller core muscles and obliques, demanding greater strength and endurance. Unlike the standard plank, it’s unlikely that you’ll be able to hold the side plank for as long. Begin by aiming for a 10-second hold on each side and gradually increase your time duration.
To perform the side plank, you have two options: with a straight arm or with your forearm on the ground. Start by lying on your left side with your legs extended and your right leg stacked on top of your left leg. For a straight-armed side plank, prop yourself up on your left hand, while for a forearm side plank, use your left forearm for support.
Engaging your glutes and core muscles, lift your hips off the floor, aligning your right hip with your left hip, while keeping your legs stacked. Be mindful not to allow your hips to rotate or drop during the exercise. Hold the position for 10 seconds and then repeat on the other side.