Elbow to Knee Side Plank Crunch (left)
The Elbow to Knee Side Plank Crunch (left) is a dynamic exercise that targets your core muscles, particularly the obliques, or the muscles on the sides of your abdomen. This exercise is an advanced variation of the traditional side plank, incorporating a crunching motion to further engage the abdominals. To perform the Elbow to Knee Side Plank Crunch (left), you start by lying on your left side on a mat or the floor. Keep your left elbow directly beneath your shoulder and lift your torso, resting your weight on your left forearm and the side of your left foot. Your body should form a straight line from head to toe. From this side plank position, engage your core muscles and bring your right knee toward your left elbow, crunching your torso. As you do this, focus on contracting your obliques to deepen the movement. Pause briefly at the top before slowly returning to the starting position. Incorporating the Elbow to Knee Side Plank Crunch (left) into your fitness routine can enhance core stability, increase strength, and improve overall body control. To avoid muscle imbalances, be sure to exercise both sides of your body equally. This exercise can be challenging, so it's important to maintain proper form throughout to prevent injury and optimize results. Remember to breathe regularly and listen to your body. If you experience any pain or discomfort, modify the exercise or consult with a fitness professional to ensure you're performing it correctly. Enjoy the burn and feel your core getting stronger with this effective exercise!
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Instructions
- Start by lying on your left side with your legs extended and stacked on top of each other. Place your left elbow directly under your shoulder, forearm resting on the floor perpendicular to your body.
- Engage your core muscles and lift your hips off the ground, coming into a side plank position. Your body should form a straight line from your head to your heels.
- While maintaining the side plank position, bring your right knee up toward your left elbow, crunching your obliques.
- Extend your right leg back out, returning to the side plank position.
- Repeat the knee crunch motion for the desired number of repetitions.
- Switch sides to target the right side of your body by performing the same exercise with your right elbow on the ground and left knee crunching towards it.
Tips & Tricks
- Engage your core throughout the entire exercise for stability and balance.
- Focus on maintaining proper form to ensure maximum effectiveness.
- Breathe consistently and avoid holding your breath during the movement.
- Start with lower repetitions and gradually increase as you build strength and endurance.
- To increase difficulty, hold a dumbbell in your top hand during the exercise.
- Ensure that your elbow is directly under your shoulder to maintain proper alignment.
- Keep your hips lifted and avoid sinking or sagging.
- Work on improving flexibility and mobility to enhance the range of motion.
- Incorporate variations of this exercise, such as adding a leg raise or incorporating a twist, to target different muscle groups.
- Follow a well-rounded fitness routine that includes a mix of cardiovascular exercise, strength training, and flexibility work.