Lie on your right side (with feet stacked) and prop yourself up on your forearm. Side Plank Crunch. Keeping your core braced, slowly bring your left elbow and knee toward one another. Here's how to do (presumably) Plank Crunch (aka Spider-Man crunch): Set Up: Get into high plank position with your arms fully extended and locked. Start in a plank position, making sure your body is in a straight line and your hands are directly beneath your shoulders. Have 60 seconds rest in between sets.⁣⚡ 1️⃣ medicine oblique crunch⁣ 3 x 15 each side⁣ 2️⃣ cable oblique crunch ⁣ 3 x 15 each side⁣ 3️⃣ plank variation⁣ 3 x 10 (both sides = 1 rep) ⁣ 4️⃣ bicycles with medicine ball⁣ 3 x 20⁣. Exercise Band Torso Rotation. Planks are one of the best bodyweight exercises you can do for your core. Keep the upper body stationary throughout the movement. Lie on your back with your hips and knees bent 90 degrees, and your fingertips placed behind your ears. These muscles are responsible for side bending and waist twisting moves. Laterally flex at the waist to the side holding onto a dumbbell or kettlebell in the opposite hand from where you are flexing. You’ve heard of oblique crunches, maybe you’ve even done them during a workout, but is the muscle group more of a mystery than you’d like to admit? Here are some e... As popular as they are, sit-ups aren't always the most effective ab exercise. What They Do: Each one works in conjunction with the internal oblique on the opposite side of your body to rotate and bend the torso sideways, as well as with the rectus abdominis (the six-pack muscles) to flex the trunk forward. Hanging Knee Raise Oblique Crunch. These are static, or non moving, exercises. For example, a bicycle crunch could be considered an oblique crunch. Your body should form an angled V shape. Building a strong core is critical to help prevent injuries and can even contribute to reducing back pain. Movement. This is an exercise that you can do anytime you have a spare few minutes – in your lunch break, before going to bed, etc. No one can see them if they're covered in fat. SETTINGS. Perform equal reps on both sides. The tempo side-plank crunch can produce loads of tension without the actual load. Make the most of your spare time by packing in a few crunches. oblique crunch. Spiderman Plank Crunches have the benefit of not only being a great exercise, but being easy to do, too. Oblique crunches can be a great way to improve your overall core strength and tone up your abdominal muscles. Use Oblique Crunches in a Full Body Workout. 20 Oblique Crunch Right 20 Oblique Crunch Left 20 Toe Touch With Reach 20 Alternating Side-to-Side Obliques. (Only your hands and toes should touch the ground.). Since you do not need any equipment, it is a useful exercise to know on days when you cannot get to the gym. Lift your hips so that your body is straight from head to heels. Benefits: The rotational function of the obliques is emphasized by this move, which also works the arms, shoulders, and chest. Assume a side plank position on your right side: ankles flexed, feet stacked, right forearm and hand on the floor, and body straight from head to heels. Step 3: While breathing out, raise your shoulders off the ground, crunching your obliques by bringing your elbow toward your hip. The other primary stabilizer of this pillar, the gluteus medius, also activates to … The more stable you are, the more strength and power you can generate and apply to the movement. Standing Oblique Crunch Holding a kettlebell in your left hand, plant both feet on the floor, shoulder-width apart. Now bring your left armpit and right knee toward each other as you extend your left leg. Oct 18, 2019 - Explore shankumar kr's board "Oblique crunches" on Pinterest. Continue alternating sides, performing equal reps on both. Before we instruct you on how to use your obliques, let’s clear up any confusion right now so you know exactly what these muscles do. Raise your head and shoulders off the ground, and bring your right armpit and left knee toward each other as you extend your right leg. Keeping your core braced (imagine someone is about to punch you in the gut) and legs straight, and making sure not to push with your grounded hand, raise your torso and legs off the ground simultaneously and bring them toward one another. You’ll also engage your obliques as you lower and lift opposite limbs to and from the floor. There are two different types of obliques — internal and external — and both are part of our core musculature. Make it easier: If this move is too difficult you can modify it by keeping your legs on the ground and only elevating your torso. The rotational action emphasizes the obliques. By clicking to run this downloaded file you agree to the. Use the Side Plank Crunch to increase the strength of your obliques while trimming and sculpting your waistline. Keeping the ball in place with your right hand and left leg, brace your core and slowly lower your right leg and left arm to within six inches of the floor (both should remain in line with your body). Plank Oblique Crunch: Performed by starting in a plank position and then bringing the knee toward the shoulder, while crunching the obliques. Why They’re Important: In addition to rotating your torso, the internal obliques help to stabilize your body, keeping you balanced while you walk, run, throw a ball, or pick something up off the floor. HD. See more ideas about Fitness body, Gym workouts, Workout routine. HQ. Benefits: The focus here is on side flexion of the obliques, and on going as far into the end range of motion as you can. Continue alternating sides, performing equal reps on each. Place your left fingertips behind your left ear. Reverse the move to return to the starting position. Assume a bear crawl position: Get down on all fours with your arms straight, hands below your shoulders, and your knees bent 90 degrees below your hips. Straighten your legs out behind you and engage your core. Simply click the Run button at the bottom of your browser. A plank with a knee lift toward the opposite side of the chest increases rectus abdominis activation by 30 percent and external Oblique activation by 20 percent. Think of pulling your navel in towards your spine. The Side Plank Crunch is a great core body exercise that not only target your obliques, it also strengthens all your core muscles.. You also get the additional benefit of adding strength to your shoulder and your upper back.. You should know by now that Planks are one of the best exercises for your core.. Step 2: Place your left hand on your abdominals and your right hand against the right side of your head. Work your entire core while targeting your obliques extra with the Side Plank Oblique Crunch. Stand with the feet shoulder width apart while holding a dumbbell or Kettlebell with a neutral grip in the one hand, with the arm extended at the side of the body. As long as you have enough room to lie down, you will be able to use this lift. Cable Oblique Crunch: Involves pulling the rope of a pulley cable down in a crunching movement. Instructions Start in a plank position, making sure your body is in a straight line and your hands are directly beneath your... Bend one leg and bring the knee toward your shoulder on the same side, crunching your obliques as you do so. This is "At Home - Plank Oblique Crunch" by Genius Mike on Vimeo, the home for high quality videos and the people who love them. What They Are: A thin layer of muscle that runs across your internal obliques, extending from the middle of your rib cage down to your pelvis. Target it with a couple of exercises (like those above) at the end of your workout. Do not allow your hips to drop or sag during the movement. Lift up and keep your bottom hip up as you hold. The oblique muscles run along the sides of your stomach and are an important piece of the core-stability puzzle. Now that you know what obliques are, you’re ready to develop them. Place your right hand behind your ear. Skip Ad. It can be performed for a specific number of reps or to fatigue or failure as part of the ab-focused portion of any workout.