Day 14 · Wednesday 14 October Today
Plank from knee
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Plank from knee (hold for less time)
- 10 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Plank from knee (hold for less time)
- Set up on your forearms and knees, with your elbows directly under your shoulders
- Make a straight line from your shoulders to your knees, keeping your spine long
- Gently brace your tummy and hold the position for a short time
- Lower down, rest, and repeat as needed
Intermediate Plank from knee
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Plank from knee
- Set up on your forearms and knees, with your elbows directly under your shoulders
- Make a straight line from your shoulders to your knees, keeping your spine long
- Gently brace your tummy and breathe steadily as you hold the position
- Lower down and reset as needed
Advanced Plank from knee optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Perform the same plank from knee movement on your hands instead of your forearms
- Perform a full plank on your forearms with your knees lifted and your weight through your toes