Enhancing Skills

Knees to chest

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell knees to chest is a core exercise that targets the rectus abdominis muscle. It involves lifting the knees towards the chest while holding a dumbbell.

Stretch to do prior to exercise:

  • Cat-Cow stretch
  • Seated forward bend stretch

Warmup to do prior to exercise:

  • Jumping jacks
  • High knees
  • Plank holds

How to select the proper weight: Start with a lighter weight and gradually increase as you become comfortable with the movement. The weight should be challenging but manageable.

Proper form:

  1. Lie flat on your back with your legs extended and hold a dumbbell with both hands above your chest.
  2. Bring your knees towards your chest while simultaneously lifting your upper body and the dumbbell towards your knees.
  3. Hold the position for a few seconds before lowering your body and legs back to the starting position.

How to reduce the difficulty:

  • Perform the exercise without a dumbbell.
  • Bend your knees less and don’t lift your upper body as high.

How to increase difficulty:

  • Increase the weight of the dumbbell.
  • Extend your legs straight out and hold the dumbbell with your feet.

Number of reps:

  • Beginner: 8-10 reps
  • Intermediate: 12-15 reps
  • Advanced: 18-20 reps

Estimated time for exercise: This exercise can be completed in 5-10 minutes.

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals

Muscles used:

Primary:

Rectus Abdominis

Secondary:

None

Tertiary:

None

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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