BEGINNER WORKOUT ROUTINE MADE SIMPLE (home or gym)



4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees

Jumping jacks are a great full-body cardio exercise that tone your whole lower body. But for those of us with achy knees, the gravitational pull of the move (and all its variations) makes our knees hurt. These 4 alternatives will allow you to reap all the benefits without the knee pain. 

Perform each move for 60 seconds, and then recover for 2 minutes. Repeat 2 more times so that you perform 3 sets, total. (Get a flat belly in just 10 minutes a day with our reader-tested exercise plan!)

Advertisement - Continue Reading Below

MORE: The No-Gym, Full-Body Workout You've Been Waiting For

Plank Jacks

plank jacks
brook benten

By turning your body horizontal, the impact of jumping the legs in and out is reduced considerably. In other words, a plank jack is less jarring on the knees—as well as the lower back, hips, and ankles—than a standard jumping jack. 

Assume high plank position. Place feet together, then jump both legs out wide. Hold momentarily, then jump legs back into starting position. Hold momentarily, then repeat.  

Disc Plank Jacks to Pillar

Disc Plank Jacks To Pillar
brook benten

Jumping up in the air and spreading your arms and legs out like a 5-point star (a variation on a jumping jack) may be an effective way to get your heart rate up and tone the outsides of your buns, but here's an alternative that does the same thing without the "thud" landing.

Stand upright and place toes on a set of fitness discs or paper plates. Bend at knees and hips to place hands on ground. Slide out to high plank position. Slide both legs out wide. Hold momentarily, then slide legs back together into high plank. Tuck knees in toward tummy, grip floor, then stand up and lift arms overhead. Repeat.

Advertisement - Continue Reading Below

Side-to-Side Squat

Side-To-Side Squat
brook benten

We know what you're thinking: Don't squats hurt your knees, too? Nope, not if they're done properly. 

Stand upright. Step out to right and sink into squat, embracing natural turnout at knees and tracking same turnout with toes. Engage mid-back posture muscles and hold torso upright, balancing over backs of feet. Drop only as low as you can go without rounding your lower back. Hold momentarily, then step right leg in and lift both arms overhead. Step out to left and sink into squat. Hold momentarily at bottom, then step left leg in and lift both arms overhead. Repeat.

MORE:I Took Plank Breaks At Work Every Day For A Month, And This Is What Happened

Side-to-Side Lateral Lunges

Side-To-Side Lateral Lunges
brook benten

Stand upright. Step right leg out wide and project glutes out and back behind you. Keep left leg straight and reach left hand outside of right knee, gently twisting torso. Hold momentarily, then step right foot in to meet left. Reach arms overhead. Step out left leg and perform lateral lunge with torso twist. Hold momentarily at bottom, then step left foot in to meet right, lifting arms overhead. Repeat.






Video: 4 Total-Body Toning Moves You Can Do Anywhere

4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees
4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees images

2019 year
2019 year - 4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees pictures

4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees recommend
4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees forecasting photo

4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees picture
4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees picture

4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees 4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees new foto
4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees new foto

pics 4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees
pics 4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees

Watch 4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees video
Watch 4 Toning Moves That Give You The Same Benefits As Jumping Jacks Without Hurting Your Knees video

Communication on this topic: 4 Toning Moves That Give You The , 4-toning-moves-that-give-you-the/
Discussion on this topic: 4 Toning Moves That Give You The , 4-toning-moves-that-give-you-the/ , 4-toning-moves-that-give-you-the/

Related News


Your Guide to Fitness and Wellness Subscription Boxes
15 Faux Fur Pieces That Are Better Than the RealThing
Spaghetti alle Olive e Pomodoro (Spaghetti with Olives and Tomatoes)
Red Wines Latest Benefit
How to Use Wikis in a Classroom Setting
How to Buy Property in Austria
Pucker Up
Lily Collins And Jamie Campbell Bower’s Seriously Cute Red-Carpet Love-In
Crispy Baked French Fries
How to Pull Off Bold MakeupLooks



Date: 12.12.2018, 23:13 / Views: 53242