How To Do Skater Exercise
Skater Benefits
- Skater exercise are a plyometric cardio exercise involving jumping in a pattern that shifts your body weight from side to side to create a skating stride. While it mainly increases leg power, it’s considered a full-body, dynamic workout as it also targets your core, gluteus medius and adductors of the hip joints.
- Skater is a suitable exercise for beginners. It can help strengthen leg muscles, tighten hip muscles and burn calories to lose weight.
- Skater exercise is classified as an effective aerobic exercise that helps strengthen the heart and increase muscle strength and endurance. It also helps you improve your overall fitness performance, including strength, speed, fitness and flexibility.
Muscles Worked in the Skater
How to do Arm Leg Raises
Contracting your abs, simultaneously lift your right leg behind you to hip height and your left arm forward to shoulder height. Hold for 10 seconds, return to the start position, then repeat with your other leg and arm. Maintain a straight line from your shoulders to your hips throughout the movement.
Arm Leg Raises Benefits
- It is an exercise designed to work your hips, back, shoulders and core muscles and strengthen your overall stability.
- Arm leg raises is also an exercise that requires mental focus, forces movements to be made in harmony, and helps improve balance and coordination.
- This exercise, which is also applied as a warm-up exercise, can work even the smallest muscle fibers from different angles to strengthen the core muscles. It is also a safe and effective way to strengthen and balance your spine, back and neck muscles. A solid spine structure and strong back muscles can help improve your posture and relieve and prevent back pain.
Muscles Worked in Arm Leg Raises
Target Core Muscles: ▪ Transverse abdominis ▪ Pelvic floor ▪ Multifidus ▪ Quadratus lumborum ▪ Gluteus medius ▪ Gluteus maximus
How to do Jackknife Sit-ups (V-Up)
1- Lie flat on the floor with your legs together and your arms stretched above your head, shoulder-width apart, palms facing inward.
2- Using your core to drive the movement, raise your legs and upper body off the floor at the same time, keeping them straight, and bring your arms over in an arc toward your feet.
3- Continue the movement to form a “V” shape, with your back and legs straight, and stretch your arms toward your toes. Hold briefly, then reverse the movement to the start position, controlling it with your core.
Jackknife Sit-up Benefits
- It works all the abdominal muscles: The jackknife sit-up exercise targets the rectus abdominus and oblique muscles. They are a great way to tighten the lower abs and help you get six pack abs. It is a beneficial exercise for fat loss and tightening as it has an intense effect on the oblique muscles.
- While you strengthen your abdominal muscles, you also strengthen your hip flexors. When you sit all the way up and lift your legs toward your hands, your hip flexors kick in and help. This is great for working your lower abs and hip flexors. Strengthening your core will help with both sports and daily activities. Also, V-ups encourage good posture and help you practice extending your spine.
Muscles Worked in The Jackknife Sit-up
How to do Chest Tap Push-up
Assault AirBike
Recumbent Exercise Bike
The Box Jump
The Box Jump Benefits
- The Box Jump are a plyometric exercise. Plyometrics are explosive aerobic moves that increase speed, quickness, and power and they work your whole body.
- The Box Jump target the abdominal muscles, hip muscles and hip flexors and also work on the thighs, knee tendons and quadriceps.
- Jumps are beneficial to your health because they combine cardiovascular conditioning with strength work. Since jumps elevate your heart rate, they can also improve your cardiovascular fitness.
Muscles Worked in the The Box Jump
How to Plank Jacks / Extended Leg
Plank Jacks Benefits
- Plank jacks are an effective cardio and core strengthening workout. It can help you strengthen and develop both upper and lower body muscles.
- Being a multi-functional movement, this exercise targets not only your abdominal muscles but also the spine and buttocks. Plank strengthens and tightens your entire body, improves your posture and balance, reduces body fat and can help speed up your metabolism.
Muscles Worked in The Plank Jacks
How To Battle Rope