How to Do a Knee Plank Properly, Best Position 2023-US ACADEMY
How to Do a knee plank
Knee plank is a great way to tone your abs, legs and arms. But, if you are not doing it correctly, then you are not getting the most out of the exercise. Here’s how to properly do a knee plank, so you can start seeing results.
Get into a push-up position, but bend your knees and keep your weight on your forearms instead of your hands.
Keeping your back straight, tighten your abs and glutes and hold for 30 to 60 seconds.
Knee Plank
Assuming you’re already in a plank position, lower your knees to the floor so they rest on the mat. Make sure your back is straight and your hips are not sagging. You should feel like you are in a straight line from your shoulders to your ankles.
If necessary, place your hands on the ground in front of you for balance. Once you find your balance, lift one leg off the ground and hold it in the air for a few seconds before lowering it back down. Repeat with the other leg.
Engage your abs the entire time to support your back and maintain good form. If this is too difficult, try holding the plank position on your elbows instead of your hands.
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Cross Knee Plank
Assuming a plank position with your elbows and forearms on the ground and your body in a straight line from head to heels, bring one knee at a time to your chest, then return to the starting position. Maintain a strong, flat back throughout the movement.
knee to elbow squat
Begin in a seated position with your legs bent at 90 degrees, feet flat on the floor and arms at your sides. To curl your abs up, bring one knee in line with your elbow and return to the starting position. Alternate knees. You can hold something on either side of you to help you sit up.
raise leg
Lie down on the floor with both the legs straight and keep the arms by the side. Keeping your abs tight, lift one leg off the ground until it’s perpendicular to the rest of your body (straight up toward the ceiling), then lower it back down until it’s in line with the other leg. Do not touch the floor before repeating with.
Elbow to Knee Plank
Assuming a standard push-up position, lower your forearms to the floor so that only your elbows and toes touch the ground. Your body should form a straight line from your head to your ankles.
Engage your abs by sucking your belly button into your spine
Keep your neck in line with your spine (don’t let it drop)
Squeeze your glutes (butt muscles) and keep them engaged throughout the exercise
Stay in this position for 30-60 seconds
Knee Plank Benefits
When it comes to planks, there are many different variations you can do to target different areas of your body. The knee plank is a great variation to target your core muscles as well as your upper body. Some of the benefits of doing knee plank are as follows:
1. Strengthens Your Core Muscles – When you do knee planks, you engage your rectus abdominals (“six-pack muscles”), transverse abdominis (the deep abdominis muscles that wrap around your spine), and obliques. (on muscles) are working. side of your belly). These muscles work together to stabilize your spine and keep your trunk straight, so strengthening them will improve your posture and reduce back pain.
2. Tones your arms and shoulders – Apart from working your core muscles, knee plank also works your arms and shoulders. As you position yourself in the plank position, you’ll engage all the muscles in these areas, resulting in a toned appearance.
3. Improve balance and coordination – Knee plank requires you to maintain a stable position while keeping your body’s alignment correct. This challenge to your balance and coordination will help you improve these skills over time.
4. Promotes cardiovascular health – Any type of exercise that elevates your heart rate can help promote cardiovascular health, and knee planks are no exception. Planks are a great way to get a quick cardio workout in while toning up other people.
Bent Knee Plank
While doing bent knee plank, make sure that your abdominal muscles are pulled in and your back is straight. To do this exercise properly, sit on your hands and knees with your palms straight on the ground. Then, bend your elbows and lower your forearms to the floor. Next, lift your hips so that your body forms a straight line from your shoulders to your ankles. Be sure to keep your core engaged the entire time. Finally, hold this position for 30 seconds to 1 minute before lowering back down to the starting position.
