High plank position, hands directly beneath the shoulders, arms straight, body in a straight line. Actively engage the core (abdomen and glutes). Alternately bring your knees towards your chest (right knee to chest – back to the starting position – left knee to chest). Keep your upper body as stable as possible throughout the exercise. The movement can be performed slowly (in a controlled manner) or quickly (with a focus on cardio). Keep your breathing steady.
Attention:
Do not arch your back during the movement; do not bounce your hips up and down too vigorously; do not let your shoulders slump forwards; do not increase your speed too much without maintaining control; do not land your feet uncontrollably; do not let your head hang down or lean forwards (this puts strain on your neck).
Ligthen:
Slower pace (step-by-step rather than sprinting – more control, less cardio strain); hands raised (e.g. on a bench or box); shorter range of motion (knees only slightly towards the chest); Place feet down deliberately instead of ‘running’; lift feet alternately in a controlled manner instead of bending them; knee-plank-mountain climbers.
Harden:
Faster pace (high-intensity – greater cardiovascular and core strain); slow, controlled execution (time under tension – more core and stabilisation work); Sliding mats for less friction and more core work (e.g. sliders/towels); cross mountain climbers (more oblique abdominal muscles).
Variation:
Bring your knee diagonally (across) towards the opposite arm.
