Knee Plank

Plank from Knees

Starting Position:
1. Begin by kneeling on the floor.
2. Place your hands shoulder-width apart on the ground in front of you.
3. Align your wrists directly under your shoulders.
4. Keep your knees hip-width apart.

Movement Instructions:
1. Slowly lower your body forward, resting your weight on your forearms and knees.
2. Keep your back straight and your core engaged.
3. Push through your hands to maintain a stable position, keeping your head in line with your spine.
4. Ensure your hips are not sagging or elevated; they should be in line with your shoulders.
5. Hold this position for a specified duration (begin with 20-30 seconds), breathing steadily.
6. To exit the position, gently lower your hips back to the floor and sit back on your heels.

Tips for Beginners:
- Focus on keeping your body straight from head to knees.
- Engage your abdominal muscles to support your back.
- If this is too challenging, feel free to lower your torso and rest your chin on the floor for extra support.
- Gradually increase the hold time as you build strength.