{"id":3008,"date":"2022-02-10T13:05:00","date_gmt":"2022-02-10T21:05:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=831"},"modified":"2022-04-11T09:25:08","modified_gmt":"2022-04-11T16:25:08","slug":"knee-tap","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/knee-tap\/","title":{"rendered":"Day 3 &#8211; Knee Tap"},"content":{"rendered":"<p><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2017\/10\/knee_tap.jpg.webp 1024w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2017\/10\/knee_tap-300x199.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2017\/10\/knee_tap-768x510.jpg.webp 768w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-832 webpexpress-processed\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/2017\/10\/knee_tap.jpg\" alt=\"Knee Tap\" width=\"1024\" height=\"680\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2017\/10\/knee_tap.jpg 1024w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2017\/10\/knee_tap-300x199.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2017\/10\/knee_tap-768x510.jpg 768w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\"><\/picture><br \/>\n<strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.<\/li>\n<li>Lift your knees off the ground and push your feet back, bringing your body to full extension.<\/li>\n<li>Ensure that your feet are shoulder-width apart.<\/li>\n<li>Lower your arms until your forearms are flat on the floor.<\/li>\n<li>Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)<\/li>\n<li>Lengthen your body. Imagine that you\u2019re extending from the crown of your head and out through your heels simultaneously.<\/li>\n<li>Your body should form a STRAIGHT LINE from your feet to the top of your head.<\/li>\n<li>Now, tap your right knee to the ground while maintaining straight hips and keeping the core engaged. Switch knees.<strong>Progression:<\/strong> Perform knee taps as long as you can WITHOUT suffering proper form.<strong><br \/>\n<\/strong><\/li>\n<\/ol>\n<p><strong>Goal:<\/strong> Work your way up to continuously knee tapping for 30 seconds minimum.<\/p>\n<p><strong>Challenge:<\/strong><br \/>\nHigh plank, for 30 seconds, rest 10 seconds.<br \/>\nKnee tap, for 30 seconds, rest 10 seconds.<br \/>\nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Knee Tap<\/p>\n","protected":false},"author":2,"featured_media":2811,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-3008","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3008","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=3008"}],"version-history":[{"count":4,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3008\/revisions"}],"predecessor-version":[{"id":3407,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3008\/revisions\/3407"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2811"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=3008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=3008"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=3008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}