Thursday, March 22, 2012

Exercise of the Day: Side Plank Crunches

As requested, I'm going to feature an ab exercise that hits all areas of your core as our Exercise of the Day. After all, it's getting warmer even faster than normal, and we want to be ready!

Side Plank Crunches are excellent for working your core, focusing on your obliques. The cross body motion makes sure that the entire horizontal portion (transverse abdominus) of your abs get worked, and you are also working on your core by keeping your balance. Your shoulders do stability work as well.



1-Start in the standard plank position, the front side of your body facing down.
2-Rotate your body, bringing the right side of your body upwards, your left arms and shoulder stabilizing your upper body. Your feet can be staggered, left foot behind right.

Form Tip: Make sure that your left wrist, elbow, and shoulder are in line. Also be sure that your body is straight. You are still in a plank, so you do not want your hips behind your chest and feet. If they are, tip your pelvis forward and activate your glutes so your body in one straight line from head to toe.

3-.Bend your right elbow and bring your right hand to the back of your head.
4-As you exhale and tighten your entire core, crunch the right side of your upper body across your torso until you are facing straight down.
5-Slowly and with control, bring yourself back into the straight side plank.
6-Do 15-20 repetitions, and the do a set of Side Plank Crunches on the other side of your body, your right arm stabilizing you to the floor.

Do 3 sets on each side.

Feeling good about your balance? Try the Side Plank Crunch with the leg on top raised. Your core will be working over time!!

Enjoy!

1 comment:

  1. I will have to see if this works. Thanks for touching on the core - I need any help I can get here!

    ReplyDelete

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