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How To Do Chinees With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_CHINEES.jpg" } }, "headline":"How To Do Chinees With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Chinees With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_CHINEES.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>When it comes to ab exercises, you’ve got plenty of different options. Still a lot of the moves that most of us are familiar with—crunches, situps, etc.—can only do so much. These static moves are great for isolating and building up your abdominal muscles for a smooth, toned tummy. But if you want to build strength throughout your entire core, dynamic moves are the way to go. Here we’re going to teach you one of our favorite dynamic ab exercises: chinees.</p> <p>Chinees are a great core workout that will get your blood pumping and your body moving. Start lying down with your legs lifted slightly off the floor. Squeeze your core to lift your torso while you bring your left knee up towards your chin, keeping your right leg extended. Drop back to the starting position, then repeat on the other side, bringing your right knee to your chin. Because you’re alternating between the right and left, this exercise works both sides of your abs equally. This is important for helping you build symmetrical core strength and muscle tone.</p> <p>Beginners should start with another one of our favorite dynamic ab exercises: the bicycle. Lie on the ground with your legs up and knees bent at a 90-degree angle. Squeeze your core and bring your right elbow to your left knee then return to the starting position. Repeat on the other side, lifting your left elbow to your right knee. This move really fires the obliques, those muscles on either side of your abs that you’ll want to hit if you’re looking to drop your love handles.</p> <p>On the other hand, once you’ve mastered the chinees, you can tackle an advanced core exercise: the V-up. Lie down and extend your arms all the way above your head. Fire your abs to lift your legs off the ground and bring your arms up towards your legs. Form a V shape with your legs up and fully extended and your torso leaned a bit back. With control, drop back to the starting position then repeat to finish off the set. Getting into that V position requires a tremendous amount of core power, so make sure to start building strength with the easier exercises we’ve mentioned here.</p> <p>Now let’s learn how to perform chinees with excellent form!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Lie on the floor with your shoulders lifted slightly off the ground. You want your legs fully extended and lifted a few inches off the ground. Place your arms at your sides with your fingertips just touching the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-LR-1.jpg" class="img-fluid" alt="chinees-1"> </picture> <li>Keep your right leg extended and squeeze your core to bring your left knee up towards your chin. At the same time, lift your torso up so your knee and your chin approach one another.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-LR-2.jpg" class="img-fluid" alt="chinees-2"> </picture> <li>Slowly extend your left leg back out to return to the starting position. Repeat on the opposite side, bringing your right knee towards your chin.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-LR-3.jpg" class="img-fluid" alt="chinees-3"> </picture> <li>Continue alternating until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>In the starting position, make sure to tuck your pelvis so that your lower back is in contact with the floor and your ab muscles are firing. Try placing your hands on your ribs and coughing. Your core should be in the same clenched position that you’re in when you cough.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-LR-4.jpg" class="img-fluid" alt="chinees-4"> </picture> <li>When you’re first getting started, feel free to place your hands on the floor and use them to help lift your knee to your chin. As you build strength, you can put less pressure on your hands until your fingertips are just barely touching the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/chinees-LR-5.jpg" class="img-fluid" alt="chinees-5"> </picture> <li>Try to bring your knee as close to your body as you can comfortably. This will help you create more tension in your obliques and the sides of your core to get the maximum benefit from this move.</li> <li>Form is key here, so if you feel like you’re getting out of whack, take a second to reset and start again. It’s crucial that your lower back stays on the ground throughout this exercise, so it’s important to reset if you feel like your lower back is lifting off the ground.</li> <li>Exhale as you lift your knee towards your chin and inhale as you drop it back down. A nice steady breathing rhythm will keep you focused on maintaining good form while getting your heart rate up. </li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>Chinees are a powerful and dynamic core move that will help you build strength and stability in your core. As always, take your time with this move and make sure to stay focused on keeping good form. It’s better to do fewer and slower repetitions with incredible form than it is to do a lot of fast repetitions with bad form.</p> <p>Again, if this move is too challenging for you, get started with the bicycle instead. This slightly easier exercise is going to hit your obliques and your other core muscles much like chinees. Plus, it will help you build up the core strength you’ll need to take on more challenging variations.</p> <p>When you’ve mastered chinees and you’re ready for something a little more difficult, we recommend the V-up. The V-up is a tough exercise that forces you to use every ounce of core strength you’ve got. Of course, the reward for working hard is better results, so take your time and stick with it until you’re able to knock out V-ups like a pro.</p> <p>As with all the exercises we teach you here at Warrior Made, chinees are easy to do from the comfort of your own home. You can add a few sets of Chinees to your workout or even drop down and do some between episodes when you’re binge watching your favorite show.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-v-ups/">V-Ups</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-bicycles/">Bicycles</a>.</p> </section> </article>

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