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Kneeling Core Move: Ab-Fab-ulous!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Are you ready for another core move that will strengthen your abs and is a bit of a challenge?

Kneeling Core Move - Lean Waaaaay Back

The kneeling core move has you on your knees, but not begging for forgiveness! Everywhere a belt would touch is where you’ll have to contract. When you do this move correctly, you will feel your abs engaging and working for sure. Done right, your glutes stay pushed forward and contracted throughout.


Our short video shows both the right and wrong way to get the most from the Kneeling Core Move.




The tricky thing about this core exercise is that it’s easy to do wrong. So we recommend using a mirror the first few times you try it. You will think you are hinging at the floor, yet may be be actually hinging along the spine (bending at waist or hips, tipping at shoulders).

If you feel off-balance, you’re probably doing it right. If your behind sticks out, you are doing it wrong and will get zero abs benefit. You will improve your hula hooping though! If the Kneeling Core Move seems easy,  check your form or have someone check it for you. (After you both watch the video of course).

Want more ab and core moves?  Try our Rotating Abs Exercise then check whether you have True Core Strength.

Then you’ll have More More More, How Do You Like It? More more more CORE core core! Sing along with us now.

Try this exercise both clockwise and counterclockwise and let us know what you think in the comments below! We also hope you subscribe to our YouTube channel.



About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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30 Responses to Kneeling Core Move: Ab-Fab-ulous!

  1. Chris D February 26, 2012 at 11:17 pm #

    Nice Demo ladies! This is great for a quick mobility warm up too!
    Chris D recently posted..How do you balance it all?My Profile

  2. Miz February 27, 2012 at 2:13 am #

    I need you two to come and visit and make my core….all it could be and more ;)
    Im not joking.
    strike the :)
    Miz recently posted..3 steps to committing to your workout time.My Profile

    • AlexandraFunFit February 27, 2012 at 4:00 pm #

      Somehow I suspect your core is way more fabulous than you make it out to be. I saw those FILA videos, you know, so know whereof I speak. And forsooth and forsaken!

    • Fun and Fit February 27, 2012 at 8:13 pm #

      No we’re not kidding either. Come visit. Abs are sunnier out here.
      Fun and Fit recently posted..Easy Way to Find Your AbsMy Profile

  3. Tara Burner February 27, 2012 at 3:24 am #

    love it!!!! going to try it later :)
    Tara Burner recently posted..Tips To Having A Good Day!My Profile

  4. Tara Burner February 27, 2012 at 3:25 am #

    pinned it!!! so the world can see this great demo
    Tara Burner recently posted..Tips To Having A Good Day!My Profile

  5. Lindsay @ The Lean Green Bean February 27, 2012 at 4:22 am #

    whoa! this looks awesome. can’t wait to try!
    Lindsay @ The Lean Green Bean recently posted..Caramel Apple BarsMy Profile

  6. Andrew February 27, 2012 at 5:12 am #

    Great idea! An interesting way to make that more challenging would be to add a partner and a light medicine ball. You both would be doing the kneeling core move, but you could throw the ball back and forth as well.

  7. Yellow Haired Girl February 27, 2012 at 5:51 am #

    Ooooh la la! I like this – going to add into my routine!!! Thanks!
    Yellow Haired Girl recently posted..The Beauty Of The BLDMy Profile

    • AlexandraFunFit February 27, 2012 at 4:03 pm #

      Oooooh tra la la. Let us know what you think, and if it’s as hard for you to do correct form as it is for our students.
      AlexandraFunFit recently posted..Easy Way to Find Your AbsMy Profile

  8. Evelyn February 27, 2012 at 10:34 am #

    I’m glad I was able to catch your clip. Enjoyed your video. I’ll definitely be trying this. You ladies rock! ;)

  9. Ericka @ The Sweet Life February 27, 2012 at 12:44 pm #

    Love it. I’m so bad about doing core stuff so this will be really helpful for me. Nice job keeping up with the videos. I’m still working on being better!
    Ericka @ The Sweet Life recently posted..BOMF: Open-Mic Night!My Profile

  10. Julie February 27, 2012 at 2:25 pm #

    haha my hula hooping certainly needs improved. In all seriousness though, this seems like a great move to add to my collection
    Julie recently posted..3 Steps to an Active Lifestyle : A Guest Post from MeghanMMy Profile

    • AlexandraFunFit February 27, 2012 at 4:06 pm #

      Well, I am terrible at hula hoop, but love quirky ab workouts, so I’ll stick to this. If I ever want to make people laugh, I’ll try the hula hoop! Gack.
      AlexandraFunFit recently posted..Easy Way to Find Your AbsMy Profile

  11. Tamara February 27, 2012 at 3:56 pm #

    Great move sistas! Much harder than it looks.
    Let Kymberly be the ‘right’ girl next time; I think it’s her turn…
    Tamara recently posted..Monday Motivation: use music to energize and invigorate your workoutsMy Profile

  12. Talia @ Bite Size Wellness February 28, 2012 at 12:35 pm #

    I always love a new ab move! It is so simple, but so different. I might want to bring out the hula hoop just for some phone though!
    Talia @ Bite Size Wellness recently posted..Foodie Pen Pal: February Box of LoveMy Profile

  13. Jody - Fit at 54 February 29, 2012 at 5:28 am #

    Always looking for new moves! Just noticed you graduated from UCSB. My place of graduation as well!
    Jody – Fit at 54 recently posted..A True Story of Never Giving UpMy Profile

  14. Julie February 29, 2012 at 8:22 am #

    This one seems to be really great! I’ve tried several times something like this, but it didn’t work for me. Now I see that I haven’t done it the right way, I was afraid because of falling down. I’m going to try it again until I feel off-balanced. Thanks for the useful video, I hope my abs will burn at the evening:)
    Julie recently posted..wisdom teethMy Profile

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