How to Do a KTE Core Exercise

Because core strength is one of the best indicators of a person's overall health, it is essential to find new ways of challenging your core muscles. Knees to elbows, or KTE, core exercises are effective for targeting many different muscle groups and especially the lower abs. They are distinguished from regular leg raises by rotating the torso along with raising the knees.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Pull up bar

1. Hang from the bar with your arms and legs fully extended. Stay perfectly still before beginning to raise your legs because even the slightest swinging motion makes the exercise easier.
2. Bend your knees and lift them all the way to your elbows or past them if possible. Your hips also raise considerably, helping to target your lower abdominal muscles.
3. Contract and hold all of the appropriate muscle groups while you're in the crunch position hanging from the bar. This includes the shoulders, lats, abs and gluteus maximus.
4. Lower your knees in a controlled manner. This gives you the most benefit from the exercise.
5. Extend your legs fully and make sure you are perfectly still again before beginning another repetition. It is more effective to complete fewer repetitions smoothly and completely than to swing your legs up and throw your head back just to do more reps.

Tips & Warnings

• Modify this exercise by raising your knees to your chest, or as far as you can manage.
• You can also do this exercise with straight legs and touch your toes to your hands.
• When you have mastered KTE core exercises, try twisting from side to side as you crunch to work your obliques.