Knee Tap Plank

So your plank, rocks? Form is solid? Looking to add a little some-n’ some-n’?

Knee Tap Planks might be for you. I personally enjoy using this exercise in my own training. When performed properly, you can really feel the boost of intensity. Planks are one of those go-to exercises that can be performed virtually anywhere and with no special equipment. If you have lower back pain (and have been cleared for exercise by your physician), planks are a fantastic way to strengthen your core. A primary reason for lower back pain is muscle weakness.Knee Tap Plank

Start in a low plank position, face down, resting on your forearms and toes. Ensure that elbows are in line with your shoulders. Engage your core and pull your belly button in toward your spine. Your body should form a nice straight line.

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A standard plank is an isometric exercise, contracting muscles with no range of motion. The Knee Tap Plank maintains that constant tension or contraction in the muscles, while also incorporating small movement.

Once you are comfortable in your plank position, slowly drop your knees toward the floor. Be very mindful of this movement, as the upper body should remain still. Movement is initiated and completed by the knees alone (notice in pictures one and two, my upper body position is virtually identical).

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Let the knees gently kiss the ground before a slow and controlled lift back to the start. You should not rest the knees down. And both the movement down and up should be slow and controlled.

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Begin working up to 3, 30s sets with good form. Keep rest between sets minimal. Slowly increase the length of sets as you progress.

Train hard, train safe and have fun!

 

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