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.

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 – Double Dip Squats & Double Pulse Bicycle

E – Elbow Planks

F – Figure’4′ Leg Raises & Flutter Kicks

G – Go Around Squat