Strengthen Your Core with These Excellent Kneeling Exercises

Having a variety of physical activities in your locker is essential for spicing up your workout routine. Most of the time, repeating the same workouts day in day out makes your workout session incredibly boring. Additionally, repeating the same exercises can lead you to a plateau where you don’t make any meaningful gains.  

If you’re looking to add new workouts into your fitness routine, then we have you covered with fantastic kneeling drills. These kneeling workouts will primarily focus on making your core stronger.

Single Leg Kickback

This a simple workout that focuses on your abdominals, glutes, hamstrings and core muscles.

How It’s Done

Kneel on a mat and bend over, using your arms to support yourself. Ensure you maintain a straight backline. To help keep a straight back, fix your gaze on the spot in front of you and avoid looking down.

Once you’re in position, gradually extend one leg as far as you can before moving it back to the starting position.

Do at least 20 reps before switching up and repeating the same with the opposite leg.  

Single Arm Overhead Dumbbell Press

This workout will primarily target your arm muscles. Additionally, it will also strengthen your core muscles while improving your stability.

How It’s Done

Kneel on your right knee. Grab a dumbbell with your right arm and keep your back straight. Lift the weight over your head until your arm is fully extended. When lowering the weight, it shouldn’t go below shoulder height.

Do around 20 reps before switching sides. This time around you should kneel with your left knee and lift using your left arm. Side note, if you’re looking for a place to purchase workout supplements be sure to check out

Moreover, remember to engage your abs and glutes during this session.

Cable Rows

Similar to the overhead press, this work will focus on your arm muscles while also working your core.

How It’s Done

Kneel on one knee some distance away from the cable machine. Remember to maintain a straight back to avoid putting unnecessary pressure on your spine. Grab the cable with one arm, in this case, if you’re kneeling on your right knee grab the cable with your right arm. Pull the cord towards your chest.

While at it, remember to engage your abs, glutes, and shoulders. Do at least 20 reps before switching sides.

Here are a few essential workout tips from fitness experts to help you reap the most out of your workout routine.

If You’re a Newbie, Start Small

Don’t go hard on yourself during the first workout sessions. Instead, focus on learning the proper workout position and technique. Once you’re comfortable, add a few reps to your sets as you work on your fitness.

Stay Hydrated

Keep yourself hydrated during the workout routine. Staying hydrated will help with your recovery. Additionally, it will help keep muscular cramps at bay.

Get Adequate Rest

Adequate rest is essential to help your muscles recover and rebuild in preparation for the next workout session.