High plank position, hands directly beneath the shoulders, arms straight, body in a straight line. Actively engage the core (abdomen and glutes). Alternately pull your knees diagonally towards the opposite shoulder (right knee to left shoulder – return to the starting position – left knee to right shoulder). 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 (puts unnecessary strain on the lower back), do not raise your hips too high (removes tension from the core), do not move too quickly or uncontrollably (reduces effectiveness), do not move your knees in a truly diagonal path (less activation of the oblique abdominal muscles), do not let your shoulders slump (unstable position).
Lighten:
Slower pace (no tempo); reduce the range of motion (don’t bring your knees as far forward); place your hands on a bench or box (less strain).
Harden:
Increase the pace (high-intensity – greater cardiovascular and core strain); place your feet on an unstable surface (e.g. sliders or a sling trainer); use additional weight; hold briefly at the end of the movement (keep your knees bent).
