Instructions:
- 1Lie on your back on a flat surface with your arms extended to the sides
- 2Raise your legs and lift your hips off the ground as you crunch your knees diagonally to your left side
- 3Lower your hips back to the ground in a controlled manner
- 4Repeat the process, but this time crunch your knees to your right side
- 5Keep alternating sides for the desired amount of repetitions
Tips:
- Ensure your movements are slow and controlled to maintain balance
- To further challenge your obliques, keep your legs straight when raising them off the ground
- Avoid straining your neck by not pulling it forward during the crunch
- Try to keep your lower back flat on the ground to reduce any potential back strain
Mastering the Leg Raise Oblique Crunch
The leg raise oblique crunch is an effective bodyweight exercise that targets the waist and specifically engages the gluteus medius, iliopsoas, and obliques. This exercise not only strengthens the core but also enhances stability and mobility in the lower body.
Getting Started with Leg Raise Oblique Crunches
To perform the leg raise oblique crunch, begin by lying on your back with your legs extended and your arms at your sides. Engage your core as you lift your legs toward the ceiling while simultaneously bringing your shoulders off the ground. As you raise your legs, twist your torso to one side to engage your obliques. Lower your legs back down and repeat, alternating sides for a complete workout.
Tips for Success
- Maintain a controlled motion to maximize effectiveness and reduce the risk of injury.
- Keep your lower back pressed into the floor throughout the movement for proper alignment.
- If you're looking for variations, consider incorporating the side leg raise and oblique crunch into your routine for an added challenge.
- To enhance the exercise, you can also try the standing oblique crunch by lifting one knee while bending at the side, targeting the same muscle groups in a different position.
Frequently Asked Questions
Do leg raises work obliques? Yes, leg raises, especially when combined with a twist, effectively engage the obliques to strengthen the core.
What is the standing oblique crunch? The standing oblique crunch is a variation of the leg raise oblique crunch that can be performed upright, offering a different approach to target the muscles effectively.