How To: Kneeling Plank Hold

The kneeling plank hold, also known as a half plank or modified plank, is a variation of the traditional plank exercise. It is an excellent way to build core strength and stability while providing a slightly less challenging option than the full plank. Here's how to perform the kneeling plank hold:

1. Start by kneeling on an exercise mat or a soft surface. Keep your knees and feet hip-width apart. Your toes should be pointed, and your lower legs should be resting on the mat.

2. Position your hands directly under your shoulders with your palms flat on the mat. Your fingers should be pointing forward, and your arms should be straight.

3. Engage your core muscles by drawing your navel toward your spine. This will help maintain a neutral spine and protect your lower back.

4. Push through your palms and lift your upper body off the ground, creating a straight line from your head to your knees. Your shoulders should be directly above your wrists.

5. Keep your neck in a neutral position by looking down at the mat, avoiding any unnecessary strain on your neck and spine.

6. Hold this kneeling plank position for the desired amount of time. Start with a duration that is challenging but manageable, such as 20-30 seconds, and gradually increase it as you become stronger.

7. Focus on maintaining a strong and stable core throughout the hold.

8. To release, gently lower your upper body back to the mat.

Tips for proper form:

- Keep your hips in line with your shoulders and knees. Avoid sagging your hips or raising them too high.
- Maintain steady and controlled breathing throughout the exercise. Breathe in through your nose and exhale through your mouth.
- If you experience any discomfort or pain in your wrists, you can perform the kneeling plank on your forearms instead of your hands.

The kneeling plank hold is an effective way to strengthen your core muscles, especially if you're new to planking exercises or have lower back issues. As you build strength and confidence, you can progress to more challenging plank variations, such as the standard plank or side plank.