Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level exercise called a Plank Knee Pull In. But not to worry, you don’t have to be perfect at this exercise right off the bat, practice makes perfect as we strive for proper form and achieve stronger, toned muscles in the process. If you find your shoulders feeling weak or aching as you perform this exercise, you can always place your hands on a sturdy, elevated surface such as a chair, bench or coffee table to keep the upper body elevated off the ground and make the move easier.
Why Do a Plank Knee Pull In?
• Motor control is increased in the body by strengthening the hip adductors. This means that your body moves more smoothly and effectively when performing bilateral and unilateral movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
• The hip flexors and hip abductors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
• Motor control is also increased in the body. This means that your body moves more smoothly and effectively when asked to perform movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
• Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and hip flexors at the same time- so you get more accomplished during your workout.
• Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.
• This exercise emphasizes strength in the body and helps create toned muscles.
• Also the gluteus maximus, a prime muscle for hip extension, gets a good workout from this movement. The gluteus maximus is the largest muscle in the body, and the one most people are looking to shape and strengthen with the squat and deadlift. So just remember, strong glutes equal a shapely booty!
How to Perform a Plank Knee Pull In:
1. Grab two furniture gliders or fitness gliders and place one under each foot.
2. Come up into a plank.
3. Moving at the same time, bring both knees in to your chest.
4. Trying to move seamlessly, and keeping the rest of the body still, extend the feet back out to the starting position.
5. Continue moving in this manner for 12-15 reps and be sure to repeat for 3-4 sets total.
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