How to Take a Knee to the Solar Plexus

Much like taking a punch, kick or any other kind of blow to the solar plexus, taking a knee can do a lot of damage to your body if you do not know how to properly absorb the force. When taking a knee to the solar plexus, the best way to absorb the force of the blow is to harden your body and create a protective shield of muscle around your core so that the muscles of the solar plexus absorb any damage.

Things You'll Need

  • Medicine ball
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Instructions

    • 1

      Practice taking blows to the solar plexus by bouncing a medicine ball off of your abdomen. You can do this by having a partner throw the ball at your abdomen or by lying on your back and throwing the ball into the air and letting it fall on your abdomen. If you know what to expect from a practice blow to the solar plexus, you will be better prepared for the real thing.

    • 2

      Exercise your chest muscles so that you have more muscle to harden and protect your inner organs with. Situps are a common abdomen exercise, and the plank, where you hold yourself flat above the ground on your toes and your elbows for a set amount of time, will help to strengthen your solar plexus.

    • 3

      Exhale before the blow to the solar plexus lands. Exhaling will cause your abdomen muscles to contract, which will make them easier to flex. Having only a little air in your lungs will also prevent the wind being knocked out of you.

    • 4

      Contract, or flex, your stomach muscles before the blow lands. You want to create a hard shell around your inner organs to limit the damage done, and the best way to do this is to harden your abdominal muscles.

    • 5

      Move back with the force of the blow if possible, rather than trying to hold your ground. This will help to lessen the force of the blow.

    • 6

      Move, push your opponent away or strike back so that you do not take another blow to the solar plexus. Repeated knees to the solar plexus can do a lot of damage in a small amount of time, so if you take such a blow, do your best to avoid taking another.