So I'm going to demonstrate a plank with knee taps. So this is a progression from a normal plank, so if you're not familiar with doing a normal plank, I would start there, and if that becomes easy, then you can definitely do the plank with the knee tap. So you're going to get into a plank position first, forearms under your shoulders, hands flexed like this.
You want to tuck your pelvis under. I like to say squeeze your butt. Keep your bellybutton engaged, bellybutton to your spine. You're nice and tight and engaged. So what you're going to do here is start out bending your right knee, tap down to the floor, and alternate. The most important thing, guys, is that you really want to stay engaged in your core. If you can't do this without arching here, or you're losing that really tightness in your bellybutton, then don't do it. Go back to normal planks. Stay in that. Master that, and then you can progress to the new task. So again, we have the right knee tapping. Left knee, right knee, left knee. You can also do double taps.
Do it for about 10 to 15 reps, and again, if this is easy, then you're probably not engaging your core. Make sure that the abs stay nice and engaged, and you're really tightening the whole time. And that's how you do a plank with knee taps.