Modified Plank Exercise: Kneeling

The kneeling the plank exercise is a modified version of the standard plank. 

It is particularly suitable for beginners as it decreases the gravity and lessens the demand placed on your core.

The kneeling plank is a great place to start if you are new to working out as it helps you gradually build your abdominal strength to hold the full body plank position. 

On the surface, the static plank may seem easy and simple; however, it is actually a really challenging body position to hold. 

And many who embark on the plank challenge for the first time surprisingly find themselves struggling to keep the hold position and maintain the proper body alignment for a set duration of time.

Women who are heavier in their mid section (apple shape women) would particularly have a Harder time with planking as it places a lot of press on your lower back.

Without sufficient core strength, it can easily lead to lower back pain and other muscle related injuries.

Exercise Table

Hold for 30 secs2-3EasyGym or Home

In scenario as such, it is best to start with the kneeling plank as it helps you develop the strength in abdomen and core and allow you to be come familiar with planking technique before adding more challenge.

How to Perform Kneeling Plank:

  1. Kneel on the floor with knees shoulder-width apart. Rest your weight on your forearms and knees so that your feet are off or just touching the floor.
  2. Make sure your elbows are right beneath your shoulders so that your body forms a straight line from your shoulders to your hips. Hold this position for 30 to 60 seconds. 
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