Alternating Elbow-to-Knee Oblique Crunch
Differentiation: Mechanics
This variation of an oblique crunch is unique. Here is how: you pull together one knee and its opposite elbow. You alternate sides for each rep. Working individual sides works and develops the strength and definition of each oblique individually, | but works both obliques in one set.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Place a padded exercise mat on the floor.
3) Lie flat on your back on the floor
4) Place your hands crossed behind your head.
5) Bend your left leg to elevate your left knee upward.
6) Raise your other leg a few inches off the floor, keeping the leg straight.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you crunch your body...
3) ...until your right elbow touches your bent left knee.
4) Then, inhale while lowering your left leg...
5) While simultaneously bending your right leg upward until your left elbow touches your bent right knee.
6) Continue reps until you have completed a full set, alternating legs for each rep.
Proper Form
Pay special attention to following proper form by...
Be sure to contract your abs during every rep and you should feel the contraction in your core.
Keep the leg opposite to the weight elevated off the floor when lowering to the extended position.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
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