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Elbow to Knee Side Plank Crunches

Elbow to Knee Side Plank Crunches

Elbow to Knee Side Plank Crunches is a challenging and effective exercise that targets multiple muscle groups in your core and upper body. This exercise combines the benefits of a traditional side plank with the added intensity of a crunch, creating a dynamic movement that engages your obliques, abs, and shoulders. To perform this exercise, begin by lying on your side with your legs extended straight out and stacked on top of each other. Prop yourself up on your forearm, making sure your elbow is directly under your shoulder. Your body should form a straight line from head to toe, with your hips lifted off the ground. Next, engage your core and lift your top leg up towards your chest, simultaneously bringing your top elbow down towards your knee. As you crunch, squeeze your oblique muscles and focus on bringing your ribcage towards your hip. Return to the starting position and repeat for the desired number of repetitions. Then, switch to the other side and perform the exercise on the opposite side. Elbow to Knee Side Plank Crunches is an efficient exercise that not only strengthens your core and obliques but also improves stability and balance. Incorporate this exercise into your routine to challenge yourself and take your fitness to the next level. Remember to focus on proper form and engage your muscles throughout the movement for optimal results.

Instructions

  • Start by lying on your side with your forearm perpendicular to your body and your elbow directly below your shoulder.
  • Extend your legs out and stack your feet on top of each other.
  • Engage your core and lift your hips off the ground, forming a straight line from your head to your feet.
  • Bring your top elbow towards your top knee, crunching your obliques.
  • Extend your arm and leg back to the starting position while keeping your core engaged.
  • Repeat the movement for the desired number of repetitions on one side, then switch to the other side.
  • Remember to breathe throughout the exercise and maintain proper form and alignment.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire exercise.
  • Maintain proper form by keeping your body in a straight line from head to toe.
  • Breathe deeply and exhale as you crunch your elbow towards your knee.
  • Control your movement and avoid any jerking or swinging motions.
  • To increase the challenge, hold a dumbbell or kettlebell in your top hand.
  • Start with a modified version by placing your bottom knee on the ground.
  • Listen to your body and don't push yourself beyond your limits.
  • Include these crunches as part of a well-rounded workout routine that includes cardio and strength training.
  • Stay consistent with your workouts to see progress over time.
  • Fuel your body with a balanced diet to support muscle recovery and growth.

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