Image Source: POPSUGAR Photography / Kathryna HancockAre you looking to add a bit more shape to your legs? How about strengthening your midsection? If you answered yes,we occupy the perfect exercise for you.
Strengthening exercises for the legs (our foundation) and the core will not only give you a more flattering shape, but it will help you with overall stability and even correcting your posture.tall Knees PleaseIf you've never tried this exercise, and you are in for a treat. Considered a plyometric exercise,jump training will help strengthen your body and burn a lot of calories, moving you towards your goals even faster.tall knees works your calves, or quads,hamstrings, shins, or your abdominal muscles. When more than one muscle is being worked at the same time,you will burn more calories than if you were just doing an isolation exercise such as hamstring curls, or crunches.How to finish tall Knees
We asked certified personal trainer Heather Neff for her take on how to best finish this creep. She told us that "you'll definitely want to score in a quick three- to five-minute warmup to ready your muscles for this exercise and that you can dash or march in set, or along with performing a few dynamic stretches such as toe touches,side bends, and a few foot grabs to stretch the quads (finish not hold the stretches)."
Image Source: POPSUGAR PhotographyStand up straight and set your feet about hip-width apart.
set your hands palms down facing the floor, and hovering just above your belly button.
Quickly drive your right knee up to meet your right hand,bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand. As you are alternating knees, you want to finish it with a hopping motion, or staying on the balls of your feet the entire time.
manufacture sure you are engaging your abdominal muscles as each knee comes up to meet the hands.
If That's too Intense,Try ThisIf you don't quite occupy your endurance built up yet, occupy knee issues, or are more of a beginner,don't fret. Neff told us that you can still target the same muscles with this variation of the tall knees exercise.
How to finish the tall-Knee March
Image Source: POPSUGAR PhotographyYou will initiate in the same stance as the tall knees exercise, with your palms at belly button height and facing down towards the floor.
Bring your right knee up to meet your right palm, or then lower the same leg down to the floor and repeat with your left knee.
Leave the hopping piece out and maintain alternating knees while engaging your abdominal muscles as you bring the knees up each time.
Bonus: tall-Knee indirect Twist
Image Source: POPSUGAR PhotographyBegin by standing with your feet hip-width apart.
manufacture a fist with both hands and bend the elbows to where your hands are about level with your chin.
Drive the right knee up,twist your torso to the right, and bring the knee to meet your left elbow.
Immediately repeat with the left knee meeting your right elbow and finish this in a hopping motion while staying on the balls of your feet.
maintain your abdominal muscles engaged as your knees come up, and squeeze the side indirect muscles as you twist.
You can add this exercise to any of your routines or finish it as a stand-alone. Try to maintain moving for at least 20 minutes at a time; if you can't finish the regular tall-knee exercise the entire time,switch back and forth between that one and the tall-knee march. You can always work your way up to longer periods of time. place on some expedient music, occupy fun with it, and go score those killer legs and abs.
Source: popsugar.com