Start/Finish
|
Midpoint
|
Caution: Do not allow your upper body to turn to the side that your knees are facing.
Keep your shoulders facing upward.
|
|
|
|
Start Position
Lay on your back with your knees bent, as if you were setting up for a
traditional crunch. Put your feet on the ground, your left hand at the side of
your head, and your right on the left side of your midsection. Keeping your
knees together as one unit, let them both fall to the right. Make sure you keep
your head and chest facing the ceiling.
The Movement
Crunch your chest toward the hip that is facing up. Even though your lower trunk
is twisted to one side, crunch your upper torso straight up. When you have
completed one set, change your body position to exactly opposite, and do an
equal number of repetitions with your knees and lower torso turned to the other
side.
|
|
This is a solid, basic oblique exercise. But like any of the exercises, with
focused intensity, you can generate an effective load on the muscles.
To increase the range of motion (which is limited by doing these on the floor), place a half foam roller
under your lower back/hips, or try a more advanced version of this on the Swiss ball or Roman chair.
|
|
-
Keep one hand on your obliques (i.e., the hand of the side that your knees are
facing on the side of your obliques that are facing up at the ceiling).
-
Breathe out as you crunch your chest into your hip, in on the way down.
-
Keep your eyes on your left heel when your knees are facing right, and vice versa.
-
Picture in your mind touching the side of your ribs to the side of your pelvis.
Cautions
-
Do not allow your upper body to turn to the side that your knees are facing.
Keep your shoulders facing the ceiling.
|
|
|
|