High Plank+ Knee Circle & High Knees #AToZChallenge


Fitness is not about being better than someone else… It’s about being better than you used to be.

To enjoy the glow of good health, you must exercise. - Gene Tunney

We are in week two. So it is time to be better than last week. So if you haven’t started yet, head-start today itself. Today I have a great workout that I love the most. It may not be going to be easy now onwards, so people out there get ready to make your fat cry.

High Plank + Knee Circles

Get down on all your fours. Now push those knees straight and get into a high plank position. Pull the left knee and make a circle in both directions. Back to plank position. Do the same with the right knee. This counts one. Try to keep those hips low. Keep the shoulders firm pressed to the ground. Keep everything contracted, tight abs, legs. Keep the movement under control.

Start with 5o seconds. You can increase or decrease as per your need. You can also repeat for 10 repetitions for both legs each.

This works on your abs and obliques. It is a great workout for your thighs as well which also strengthen your legs. Remember to keep your hips stationary and don’t let them kick up high or low. Keep shoulders firm and avoid touching them to ears.

High Knees

Stand upright with your feet shoulder-width apart. Bring the right knee up till the waist level, till your thigh is parallel to the floor. Slowly back to the standing position. Now repeat with left leg. Repeat 10 times with both legs.

Start with 2 sets of 10 reps. Gradually, you can increase the number of reps and/or set as per needed. You can also time yourself for say 45 – 60 seconds.

This works on your abs, and lower body. This also is a very good warm-up cardio. Remember that the thighs should come parallel to the floor. Make the movement slow and controlled. Do not drop off your legs while coming down. Make it slow and steady.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

The Body part of the day – H

Heart

You all very well know the importance of heart. You are never too young or too old to take care of your heart. So let us take care of this unique machine which works 24×7 without stopping. Let us give it some servicing.

  • Eat a healthy diet.
  • Watch your weight.
  • Give up smoking
  • Be physically active.
  • Cut down on alcohol.
  • Cut down saturated fat
  • Increase fiber intake.

Tip of the day

Did enough deferment in last 6 days. Life begins at the end of your comfort zone. So begin your life and workout.

.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –
A – Alternate Jackknife

B – Bicycle Crunches

C – Contralateral Limb Raises

D โ€“ Double Dip Squats & Double Pulse Bicycle

E โ€“ Elbow Planks

F – Figure’4′ Leg Raises & Flutter Kicks

G – Go Around Squat

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 30 Comments

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30 thoughts on “High Plank+ Knee Circle & High Knees #AToZChallenge

  1. Anagha Yatin

    I loved the opening quote! Yes, fitness is for self and not for the “show off”.
    As for the high knees, I do have it as a part of my regular exercise regime. Plank + Knee circles is something new! Thanks for sharing that.


    https://polldaddy.com/js/rating/rating.js

    Liked by 1 person

  2. I think I shall have to start doing more exercises than a daily walk. Your video demonstrations are amazing.

    Liked by 1 person

  3. Amazing quote .. Agree to cherylsterling.. Amazing videos that prompts me to do.

    Liked by 1 person

  4. I do knee circles and front and back kicks. Plank I am doing but not regularly.

    Liked by 1 person

  5. Well crafted post with those quotes and gifs. I am kind of a lazy one in the family but my wife would love it. ๐Ÿ™‚

    Like

  6. I look forward to your tips. I have to gear up. I have been negligent last few days.

    Liked by 1 person

  7. This seems to be a really tough exercise.. I think I will incorporate it in my routine – when I start it! ๐Ÿ˜‰ Jokes apart, it seems a really good option for the rainy day when outdoor exercise is not possible!

    Liked by 1 person

  8. Pingback: Inner Thigh ‘W’s #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  9. CRD

    These seem to be pretty do-able. Gonna include this in my newly-started regime, thanks to you ๐Ÿ™‚

    Liked by 1 person

    • Obviously do-able. It gives you great motivation when people start liking your work and appreciate it. Thank you ๐Ÿ™‚

      Like

  10. Pingback: Jump Squats + Broad Jump #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

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  14. I need to keep working on my legs and thighs regularly or else I tend to immediately put on fat in that area. Thanks for sharing this amazing exercises with perfect descriptions and videos. very helpful.

    Like

  15. Pingback: Nose to Knee Plank #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  16. Great one for the core. Love this.

    Liked by 1 person

  17. Pingback: Oblique Crunch & Outside Leg Raises + Pulses #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

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