Prone knee plank exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone knee plank )

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Name of exercise  AROM abdominal bracing prone elbow/knees
Other names of exercise Prone knee plank
Description of exercise Prone knee plank is a core strengthening exercise that targets the abdominal muscles, lower back, and glutes. To perform this exercise, start by lying face down on the ground with your elbows bent and directly under your shoulders. Lift your body up onto your forearms and toes, keeping your body in a straight line from head to heels. Engage your core and hold this position for 30 seconds to a minute. To increase the intensity, you can lift one leg off the ground or bring your knees towards your chest. This exercise helps improve posture, stability, and overall core strength. It can also help alleviate lower back pain and improve balance.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down, upper body supported on elbows with forearms on floor as shown.
  • Tighten up abdominal muscles and lift hips up until trunk is straight, keeping knees on floor.
  • Hold position, lower and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=K6j_rMP_bGc%26pp=ygUJI2tuZWV0YXBz

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Power or Agility, Stabilization
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased stability
  • Improved posture
  • Strengthened back muscles
  • Improved balance
  • Toned abdominal muscles
  • Increased flexibility
  • Improved coordination
  • Reduced risk of back pain
  • Improved overall fitness

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The prone knee plank exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes any pain or discomfort in the wrists, shoulders, or lower back. It is also not recommended for individuals with knee injuries or instability. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and can cause discomfort. If you are new to exercise or have a weak core, it is best to start with a modified version of this exercise and gradually work your way up to the full prone knee plank. It is always important to listen to your body and avoid any exercise that causes pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain proper alignment
  • Engage core muscles
  • Keep shoulders relaxed
  • Avoid arching or rounding the back
  • Do not hold breath
  • Keep neck in neutral position
  • Start with shorter durations and gradually increase
  • Listen to your body and stop if experiencing pain
  • Use a supportive surface
  • Keep elbows directly under shoulders

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Back pain
  • Hip pain

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    Frequently asked questions

     

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