yitaya.blogg.se - Oblique crunch

#OBLIQUE CRUNCH FULL#

Your feet should be close together but not touching.

Stand straight and hold a dumbbell in one hand at your side.

Hold a weight and drop to the side as far as you can!

Return to the starting position, do the desired number of reps, then repeat on the other side.

Pivot on your right toe as you go, bringing the dumbbell to end over your left shoulder.

Stand up and, keeping your arms extended, swing the dumbbell up and across your body in a controlled motion by twisting your torso to the left.

Squat down slightly and rotate your trunk to the right.

Grab a dumbbell and hold it by each end to the right side of your body.

#OBLIQUE CRUNCH FULL#

Return to start, then repeat on the other side.Īlthough it’s the opposite direction in which you’d actually chop wood - yes, we know! - this twisting move with added weight will work your full body.Otherwise, stop when you feel your upper back coming off the ground. Bracing your core, slowly allow your knees to fall to the right, maintaining control all the way down.Your arms should be out perpendicular to your body. Lie with your back flat on the ground and your legs in the tabletop position.Start with your knees bent, but you have the option to extend your legs if you feel up to it. Picture your legs as this car accessory, moving back and forth from center. Return to center, repeating on the other side.Bracing your core, rotate your body to the right, dropping your right hip as close to the floor as it will go.Pause here and then return to the high plank, repeating on the other side.ĭeceivingly difficult, don’t force this move - go slowly and controlled, and if you can’t drop your hip all the way to the ground, that’s OK!.Your right arm should follow your body, remaining extended.Lift your right hand off the ground and begin to rotate into a side plank position, opening your torso to the room.Place your feet right next to each other.

Assume a high plank position with shoulders in line with wrists and your neck neutral.Side plank rotationĪdding a rotation - rotating your side planks from side to side - creates a challenge. Pick 2–3 exercises and do 3 sets of 10–12 reps. Once you’ve mastered the beginner moves, try out this intermediate routine.