Plank Knee to Chest
“Holding a plank while pulling your knees to your chest is exactly what you will have to do in a burpee,” says Summers. “So what better way to practice that movement without all the extras involved in a burpee?” You can do one knee at a time or alternate sides, but the goal is to pull your knees as close to your chest or elbow as possible. Think: very slow and controlled mountain climbers. You’ll primarily work your core with this move.
- Start in high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
- Keeping your core tight, draw your right knee to your chest slowly. Hold there for two to three seconds.
- Return to the starting position and then draw your left knee to your chest slowly. Hold for two to three seconds.
- Return your left leg to the starting position. That’s 1 rep.
- Continue to alternate legs. Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.