Tag Archives: transverse abdominis

Knee Through

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Hey there! It’s time for a new Home Exercise of the Week! This week I have a challenging core exercise for you to try called the Knee Through.

The Knee Through will work your obliques, lower abs, transverse abdominis (the deep ab muscles that stabilize your core), shoulders, and triceps. 

Let’s take a look at the key performance points of the Knee Through.

  • start on your hands and toes with your knees tucked underneath you (your knees should not be touching the floor)
  • while leaving your right hand and left foot on the floor, lift your right foot and sweep your right knee underneath you towards the left as you rotate your body in the same direction
  • your left hand should lift up as you sweep your right knee underneath you
  • return to all fours with your knees still off the floor and repeat for the other side but lifting your left foot and right hand this time and sweeping your left knee underneath you
  • alternate back and forth for your desired amount of reps or time

So there you have the Knee Through. It’s a bit tricky to get the form down but once you do it is a very effective core exercise and it could also double as a breakdancing move that you can impress your friends with on the dance floor. 😉

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

 

Plank Shoulder Tap

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Hey there, it’s time for a new Home Exercise of the Week! This week I have a great core exercise to show you called the Plank Shoulder Tap.

This is a great exercise to work your transverse abdominis which is the deepest layer of your abs that stabilize the entire low back and core muscles. It will also work your glutes, arms, wrists, and shoulders, as well as improving your balance and coordination. 

Let’s take a look at the key performance points of the Plank Shoulder Tap.

  • start in a full pushup position with your hands directly under your shoulders
  • separate your feet a bit to add some extra stability
  • keeping your abs tight and your hips as steady as possible, lift one hand and tap it on your opposite shoulder
  • return your hand to the floor and repeat on the other side
  • make sure to keep your abs as tight as possible to prevent your hips from rotating as you tap your shoulder

So there you have the Plank Shoulder Tap. Add this great core exercise to your routine and get those deep ab muscles fired up! If you find this exercise a little too challenging at first, you can modify it by dropping down to your knees and performing the exercise as described. This will reduce the amount of body weight you are holding.

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise!