The plank exercise evokes an image of a plank of wood, which is exactly what you're trying to mimic. The exercise uses the length of your body, supported by your hands and feet, to strengthen the core muscles. The muscles of the core include the front and back of your torso as well as the muscles of your bottom and upper thighs. If you find a normal plank difficult, modify the exercise to make it more approachable.
Knee Modification
Dropping to your knees, and typically also your forearms, lowers the weight load you need to bear during the exercise. If you have trouble with your wrists or find that you cannot comfortably stay in a straight line from head to toe in a standard plank, modify to get the most from this comprehensive exercise. Drop your knees to the ground, keeping your core taut, with your legs extended straight behind you, resting on the ground. Drop to your foreams, keeping your elbow directly beneath your shoulders.
Potential
When you modify the plank, you take a difficult exercise and reduce its challenge to a level more appropriate for your body. Over time, you may find you build more strength, enabling you to complete a full plank. However, the goal of any exercise is not to work you beyond your limit. If a knee plank is the exercise that works best for you, even after several weeks, continue working on that level of the exercise. Regular exercise is more important than continuing to try an exercise that is uncomfortable or too difficult.
Benefits
Strengthening your core with a knee plank helps you with daily activity, such as lifting groceries, picking things up off the floor and carrying children. Knee planks also help you maintain your balance by training your muscles to work together well. In addition, knee planks also prevent the potential for back injury by strengthening muscles that support your spine.
Time Frame
Hold the plank for five seconds, or three deep breaths. If you cannot hold for that length of time, try for one deep breath and build up to a longer hold. Once you can hold for a three breaths, repeat the exercise a second time, building up repetitions.
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