Hi!

Here’s a dynamic core exercise using a stepper to work on stability, deep abs, and power. Good core strength helps you transfer power from the lower body to the upper body when you hit, and also keeps you stable when running or hitting on the stretch.

How to perform the exercise:

• Get into a plank position with your hands on the stepper (shoulders directly above your hands).
• Keeping your back straight, bring your right knee under your chest, then put it back.
• Do the same with the left knee.
• Gradually increase the pace so it becomes a kind of “high-knees in plank position”, while maintaining good control.

(Image created with the ETDM software – Download it here)

Do 3 to 5 sets of 30 seconds, with 30 seconds of rest between each set. Remember to exhale with each knee drive. Quality of movement is more important than speed.

Download this exercise sheet as a PDF