Bodyweight Forearm Plank Alternating Knee to Elbow

Instructions for proper form

Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels. Engage your core to maintain a neutral spine. Slowly bring one knee towards the elbow on the same side, while keeping your hips stable. Return to the plank position and alternate with the other knee. Ensure your hips do not sag or rise during the movement and keep breathing steadily throughout.

Common mistakes to avoid

Avoid letting your hips dip too low or rise too high, as this can strain your lower back. Do not rush the movement; maintain control to prevent injury. Failing to keep your core engaged can also lead to improper form and reduced effectiveness.

Benefits

Specific benefits of the exercise

This exercise strengthens the abdominal muscles, particularly the rectus abdominis, enhances core stability, improves balance and coordination, and enhances functional strength.

Expected results and timeframe

With regular practice, you may notice improved core strength and stability within 3-4 weeks. It can also contribute to better posture and reduced back pain..

Who this exercise is best for

This exercise is best for individuals looking to enhance their core strength, athletes seeking improved stabilization, and those who perform activities requiring balance and coordination.

Scientific studies supporting its effectiveness

Studies, such as one published in the Journal of Strength and Conditioning Research, indicate that exercises targeting core stability significantly improve athletic performance and overall functional strength. Additionally, core stability has been associated with reduced risk of injury in physically demanding sports.

Variations

Beginner modifications

Knee Plank: Hold a modified plank position with knees on the ground to ease the load. Alternatively, perform the movement without alternating the knees, focusing on holding the plank.

Advanced progressions

Plank with Knee to Opposite Elbow: Reach your knee towards the opposite elbow for added difficulty. You can also add a push-up after each knee tuck for an extra challenge.

Integrations

Complementary exercises

Incorporate bicycles, mountain climbers, or Russian twists to further engage the core.

Super set recommendations

Pair the forearm plank alternating knee to elbow with exercises like push-ups or dumbbell rows for a well-rounded upper body and core workout.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Bodyweight Forearm Plank Alternating Knee to Elbow: 3 sets of 12 repetitions each side. 3. Push-ups: 3 sets of 8-12 repetitions. 4. Bicycle Crunches: 3 sets of 15-20 repetitions each side.

Exercise combinations

Combine with planks, side planks, and leg raises to enhance core workout effectiveness.

Best time to do this exercise in your workout

Incorporate this exercise during the core section of your workout, after dynamic warm-up and before cool-down stretches.