The plank knee punch is a great core exercise and provides a variation to your plank hold exercise which is typically performed on the floor. By using a swiss exercise ball, the plank knee punch will require a greater level of core stability. This exercise will strengthen your transverse abdominus muscle and will fire your oblique abdominal muscles as well by adding the knee punch component.
1) Begin this exercise with both feet on the floor and lean on the swiss exercise ball with your elbows. (Figure 1)
2) Then roll forward out on the exercise ball into a plank position.(Figure 2)
3) While holding this plank position, kick or “punch” your right knee toward the ball. Perform 10 repetitions. (Figure 3)
4) Then rest your right foot on the floor and “punch” your left knee toward the ball. Perform 10 repetitions.
5) Perform 1 set of 10 repetitions on each side and then rest. Perform a total of 3 sets of 10 repetitions.
As with any new exercise, if you experience pain stop immediately and consult your physician. When beginning a new exercise program, always consult your physician.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
Figure 1
Figure 2
Figure 3
