The knees-to-elbows exercise offers benefits for the abdominal muscles, knees, elbows and back. The contraction of the muscles allows them to stretch, increasing flexibility across several parts of the body. This exercise requires a pull up bar or a monkey bar strong enough to withstand your weight.
Your whole abdominal muscles, hip flexors and obliques are targeted during he knees-to-elbow exercise. Your hip flexors are responsible for bending the thighs upward and for flexing the whole hips, stretching and flexing your hip flexors.
The knee tuck jump, also called the knee-to-chest jump, improves balance, agility and stability. It also helps to increase your vertical height while jumping, while also developing core strength using your own body weight as resistance. This particular movement is often used as a training exercise for gymnasts and athletes but includes benefits for any workout enthusiast.
This exercise is deemed effective in lifting your glute muscles, leaving your buttocks firm and full. Your quadriceps and hamstrings will become more flexible, preventing the chance for muscle strain while also providing support to the knee joints.
The kettlebell swing or the dumbbell swing utilizes a kettlebell or a dumbbell to complete. It if most often used as a means of regaining proper posture from a habit of incorrect sitting positions. It aim to rectify posture and the negative effects of prolonged sitting and slouching while also aiding in weight loss, strengthening the heart and lungs and relieving lower back caused by strains.
The muscles in your lower back will stretch, improving flexibility and limiting strains. The abdominal muscles will also benefit from the gravity felt upon swinging, and shoulder blades will see the same benefits as the lower back. In addition, hip muscles and glutes become tightened and more toned with continuous use of the exercise, contributing to a fit look.
The jumping pull-up exercise is a full body movement that targets the legs, arms and back. It acts as a substitute for the regular pull-up. This exercise utilizes a pull-up bar or a straight steel bar attached on a doorframe, a cable machine, a squat rock or a wall. It is also one of the earliest and most efficient exercises used to build core strength in the shoulders, rhomboids and biceps.
The jumping pull-up is very beneficial to the stability and flexibility of the quadriceps and rhomboids. It strengthens and stabilizes the knee when standing and walking, and it stretches the back to prevent muscle strain. All of the muscles in the back, legs and arms benefit from the jumping pull up.
The glute stretch exercise aims to relieve back, knee and hip pain, and to improve muscle flexibility. As you age, glutes become weakened, leading to knee pain and lower back pain. Having frail glutes also causes back stiffness and discomfort in sitting positions.
The glute stretch clearly targets the most powerful and largest muscle group in the body—your gluteus, or glutes. This muscle group consists of the minimus, medius and maximus muscles, which are all located in your buttocks. Glutes are responsible for moving hips and leg coordination. People who have weak glutes often complain of constant knee pain because the glutes are not healthy and flexible and are perpetually strained.
The double under exercise conditions the body using a jumping rope or a speed rope. To complete the exercise, all you have to do is to jump up high enough to swing the rope twice under you. This may sound quite difficult at first because the in standard jump roping the goal is to have the rope swing once under you per jump.
The muscles that the double under targets are your flexors, calves and leg muscles, although this exercise does offer benefit to the whole body. When you jump, all of the muscles are affected.
The wall sit or wall squat exercise targets your lower body, building muscle endurance and core strength, while strengthening and toning your upper legs. It is efficient in burning fat and defining the quadriceps muscles. It’s easy to do anywhere because the only prop you need is a wall.
The muscles that the wall sit focuses on are the quadriceps (muscles on the front of the thighs), glutes (muscles located in the buttocks), hamstrings (muscles on the back of the thighs), abdominal and back muscles.
