How To Strengthen Core Muscles With Knee Drop Exercises Video

Trim and tone your stomach muscles. Learn exercises and stretches for your workout routine in this fitness video.

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Works oblique muscles in waist
Arms out to the side
Hold dumbbells in hands for stability

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi, I'm going to show you how to do a knee drop. Knee drops work the obliques in your waistline. You'll lay all the way down on your back, bring your knees up to a 90-degree angle. We want your ankle, your knee and your hips in a 90-degree angle, so try not to let your heels come all the way down to your buttocks. Arms are going to open out to your sides. This is going to stabilize the shoulder girdle. Chest is going to open. You'll want to roll those shoulder blades down the spine, and you're dropping from one side, lifting up and dropping to the other side. So modification for a beginner level is just to let your knees drop half way. If you're more advanced, you're going to drop the knees all the way down towards the floor. Recruit those obliques, exhale, pull them up, inhale, exhale, drops. You're just rotating from side to side. If you feel like you're unstable, grab a pair of dumbbells, place them underneath your hands and hold them on the floor. This is going to help stabilize your body weight just a little bit more. So if you are a little bit more in the heavier side, the arms are going to need to be a little bit more supported, so you're going to need some dumbbells to help hold you up. Exhale as you rotate, inhale as you lift. So the key points on this: your back needs to be at a comfortable position, almost completely flat, but maybe a slight bend but not too much - we don't want to overarch the spine - 90-degree angle, ankle, knee and hip; arms are out to side; chest is open, shoulders down and neck relaxed. You're rotating and breathing out and then breathing as you come up. Exhale lowers and inhale lifts, and then that's how you're going to do your knee drops.

How to Strengthen Core Muscles with Knee Drop Exercises Video

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