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Standing Side Bend Knee Ups plus Rope Pulls Exercise
This low impact cardio combination movement uses the standing side bend knee up and the rope pull. I personally enjoy this movement as it really helps to develop and stabilize my core. The standing side bend and knee up will help develop your belly region while the rope pull will keep constant tension in and around your entire core region.
The trick to this low impact cardio combination movement is to make sure you keep constant tension on your belly region. The standing side bends and knee ups will really activate the oblique muscle group (side of your abs/belly) while the rope pulls will activate the entire belly region.
Another great thing about the standing side bend knee ups and rope pulls is that it’s a great low impact cardio exercise. It’s challenging enough to give you a great workout but not so much as to totally exhaust you. You’re going to really enjoy this belly fat burning, low impact cardio movement.
First, perform a set of standing side bend knee ups, as shown below.
Once you've finished the standing side bend knee ups, immediately perform a set of rope pulls as shown below.
Position for the standing side bend knee ups
Stand straight, keeping your feet at shoulder width apart. Retract your shoulders, slightly arch your lower back and puff your chest out.
How to perform the standing side bend knee ups
Lift your right knee up and bend at your right side with your arm bent. Try and lightly touch your elbow to your knee area (although you don’t have to touch it, just get close). Lower your leg and repeat the movement. After you’ve completed the prescribed amount of repetitions, perform the same movement for the left side of your body, lifting your left leg and using your left arm to touch.
Now, as soon as you finished doing your repetitions for the standing side bend knee ups you will immediately perform a set of rope pulls.
Position for the rope pull exercise
Place your feet at shoulder width apart. Stand straight with your back nice and straight. Keep your head level and your knees slightly bent.
How to perform the rope pull exercise
Reach up as if to grab a rope with your left arm. Pull your left arm down and at the same time reach up with your right arm as if to grab and pull the rope downwards. Keep repeating this motion until the prescribed amount of pulls have been completed.
Important notes about the standing side bend knee ups and the rope pull cardio combination
· It is imperative that you keep constant tension on your abs for both, the standing side bend knee ups and the rope pull. It’s going to take a bit of practice but keep trying and make a mental note to keep your abs flexed throughout the low impact cardio movement.
· It’s going to take a few tries to get the timing down right but be patient. You may not get it exactly right the first time but after a few workouts you will start to get the hang of it.
· Remember, your aim is to perform each exercise in succession. As soon as you’ve finished the standing side bend knee up, move onto the rope pull. However, if you find yourself struggling and out of breathe after the standing side bend knee up, take a few seconds to rest.
· Try not to look up or down as this will break form and you may lose your balance
For more information on combination movements, see these pages "what is a superset" and "what is a tri-set"
Breathing
Standing side bend knee up: Breathe in as you lift your knee
up, breathe out as you bring your leg downward.
Rope pulls: Breathe in as you pull down with your left arm and breathe out as
you pull with your right arm. It’ll take a bit of practice but you’ll get the
hang of it.
Video for the standing side bend knee ups plus rope pulls low impact cardio exercise
Related Exercises:
Cross Foot Touches Plus Reach Ups
Knee Raise and Touches Plus Front Jacks
High Knee Elbow Touch and Lateral Shift Floor Touch
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.