If you are looking for a fascinating aerobic workout, think no further than grapevine exercise.
Also known as grapevines, they spruce up the quads, glutes, core, calves, and hamstrings, which is why they are popular warm-up or cool-down exercises.
Most athletes incorporate this exercise into their daily routine to tone their bodies. And you can do it anywhere.
However, grapevine exercise focuses more on movement, which requires a great deal of mastery, like many other aerobic exercises. A slight misstep in movement breeds incorrect form.
Therefore, the following steps you should follow in completing the grapevine exercise.
- Step side-to-side while making a crisscross motion with your legs.
- Go to the left side of the room using your left foot.
- Get your left foot in front of your left leg, cross it over in front of your right leg.
- Your right leg is now guiding you, so crisscross it behind your left leg.
- Return to the regular standing position by bringing your left leg together.
- Repeat the steps in a reverse manner.
- To get the hang of the necessary action, begin by crossing in front of you and then crossing behind you.
WHAT MUSCLES DO GRAPEVINE EXERCISE WORK?
Grapevine exercise mainly targets five muscles. They are:
Quads support your body weight during this aerobic workout. These muscles keep your kneecaps stable.
Thus, quads allow you to stand and move about as you perform grapevines.
It would be impossible to perform cardinal grapevine moves without solid calves. They help you with feet movement, such as rising to your toes.
Calves allow supination and pronation, the inward and outward rolling of the feet.
Gluteus medius, gluteus maximus, and gluteus minimus are the three main muscles referred to as glute.
Essentially, they aid in thigh movement. The gluteus medius and gluteus minimus assist in elevating your foot out to the side with the help of your gluteus maximus.
They help in the inward and outward movement of the thigh when you bend the hip and when standing upright.
Hamstrings consist of three posterior muscles: biceps femoris, semitendinosus, and semimembranosus – found between the thigh and the knee.
They aid in the synced knee and hip movements that allow you to bend or tilt the pelvis besides supporting walking, knee bending, and running.
Transversus abdomini, external oblique muscles, and rectus abdominis are the three major core muscles.
They stabilise your body when moving.
GRAPEVINE EXERCISE BENEFITS
The reason you spend an hour on grapevine exercise is to improve your general fitness. But what exactly do you gain.
INCREASES OXYGEN INTAKE
You take in more oxygen in the body, including the muscle. The result is a strengthened immune system.
Grapevines are a perfect workout for older people as it maintains and enhance their overall body balance.
BETTER HEART HEALTH
A significant benefit of grapevine exercise is it promotes heart health. How? It works the heart to optimal level since it is a high cardio workout.
It improves blood flow to the heart and increases your heart rate, which, in turn, reduces blood pressure to the heart.
HELPS IN WEIGHT LOSS
Calorie burning is the genesis of weight loss. And there is no better way to burn calories than aerobic exercises.
No wonder it is a famous workout routine among athletes.
REDUCE THE RISK OF ARTHRITIS
Studies by the American Academy of Orthopaedic Surgeons cite that grapevines reduce the risk of arthritis. In medical terms, arthritis is the inflammation of joints.
Light aerobic workouts help prevent and treat this disease affecting older people.
You don’t need to go to the gym for a grapevine. You don’t need a piece of special gym equipment either.
All you need is space and determination to do this.
ALTERNATIVES TO GRAPEVINE EXERCISE
Are you tired of grapevine exercise? Try the following alternatives.
Burpees strengthen the body’s ability to endure extended durations of intense exercise. Here’s how to do it.
- Stand upright, and ensure your feed and hip are widths apart.
- Bend your knees slightly.
- Bend forward and take a plank position by placing your hands on the ground in front of your feet.
- Return to the starting position
The broad jump is a variation of vertical jumping and force absorption. Hack it by doing the following.
- Keep your feet about shoulder-width apart with your arms up.
- Swing your arms behind you as you lower yourself to your knees and push your hips back.
- Next, slam your feet into the ground, push yourself up off the ground with your hips, and explode forward with your arms outstretched.
- Land on your feet and return to the starting posture with slightly bent knees.
You mimic the movement of the grapevine with a side shuffle, but the variation is in bending your knees instead of crisscrossing them.
It is easy to perform. Just take a single stride to the right and another one, this time with your left foot. Reverse and shuffle back to the left after a few steps to the right.
GRAPEVINE EXERCISE MISTAKES TO AVOID
While grapevine exercise appears simple, people make three major mistakes during the workout.
FAILING TO BEND YOUR KNEES
Your thighs and buttocks may not get as much of a workout as they could if you don’t bend your knees.
If you squat when performing a grapevine, less energy goes to your thighs and butt.
Avoid the downward stares when performing grapevines.
Always keep your head up so that you may maintain appropriate posture. In addition, you keep your spine correctly aligned with such a posture.
But, the downward glances interfere with posture and spine alignment.
RAISING YOUR SHOULDER
Lastly, you may find yourself raising your shoulders towards your ears as you exercise, which is wrong. Why? Because it builds more extra tension and tightness in your neck area, which interferes with your technique.
And this is also the perfect distraction for you to re-route muscle energy from your butt and leg.
Grapevine exercise is nearly effortless, yet it gives so many fitness benefits. You can recommend it to anyone looking at sprucing their fitness with aerobic exercises.