Oblique Crunches With Bent Knee Leg Lift

Oblique Crunches with Bent Knee Leg Lift is a fantastic exercise that targets your oblique muscles on the sides of your abdomen while also engaging your core and hip flexors. This exercise is an excellent choice for strengthening and toning your waistline, helping you achieve a lean and defined midsection. To perform oblique crunches with bent knee leg lift, you will start by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head, gently supporting your neck. Engage your core by drawing your navel towards your spine and keep your lower back pressed against the ground throughout the movement. Begin the exercise by lifting one leg off the floor while simultaneously crunching your upper body and twisting it towards the opposite side. Your elbow should aim to touch the knee of the lifted leg. Slowly lower your upper body and leg back to the starting position and repeat the movement on the other side. Maintain a controlled and fluid motion throughout the exercise, focusing on using your abdominal muscles to initiate the movement instead of relying on momentum. Aim for a moderate pace and focus on the mind-muscle connection to really engage and activate your oblique muscles. Remember to breathe naturally throughout the exercise, exhaling as you crunch and twist your body and inhaling as you return to the starting position. Gradually increase the number of repetitions as you become more comfortable and feel the exercise working your obliques effectively. Incorporating oblique crunches with bent knee leg lift into your regular workout routine can help strengthen and sculpt your waistline while also improving your overall core stability. As with any exercise, maintaining proper form and technique is important for maximizing results and minimizing the risk of injury. So give it a try and feel the burn in your obliques!

Instructions

• Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your hands behind your head, elbows pointing out to the sides, and engage your abdominal muscles.
• Exhale as you lift your head, neck, and shoulders off the floor, aiming to bring your right elbow towards your left knee.
• At the same time, lift your left foot off the floor, keeping your knee bent.
• Inhale and slowly return to the starting position, lowering your head, shoulders, and left foot back to the floor.
• Repeat the movement, this time bringing your left elbow towards your right knee while lifting your right foot off the floor.
• Continue alternating sides in a controlled manner, focusing on engaging your oblique muscles and avoiding any strain on your neck or lower back.
• Complete the desired number of repetitions on each side.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Focus on using your oblique muscles to initiate the crunching motion.
• Keep your neck and shoulders relaxed, avoiding any tension or strain.
• Exhale as you crunch forward and inhale as you return to the starting position to promote efficient breathing.
• Maintain a slow and controlled movement to ensure proper form and maximal muscle activation.
• Avoid pulling on your neck or using your arms to assist in the movement; let your obliques do the work.
• If you feel any discomfort or pain in your lower back, modify the exercise by keeping your feet on the ground.
• To challenge yourself further, hold a dumbbell or a medicine ball against your chest during the exercise.
• Incorporate this exercise into a well-rounded workout routine that includes cardio, strength training, and flexibility exercises.
• Remember to listen to your body and make adjustments as needed, stopping if you experience any pain or excessive discomfort.