Instructions:
- 1Lie on your right side with your right forearm supporting your body, legs stacked and straight
- 2Lift your hips to create a straight line from your head to your feet
- 3Draw your left knee and elbow together in a crunching motion
- 4Lower your left leg and arm back to starting position
- 5Repeat and then switch to other side
Tips:
- Keep your core engaged throughout the exercise
- Focus on smooth, controlled movements
- Ensure your neck is in line with your spine
- Focus on bringing your ribs and hips together
Mastering the Side Plank Raise and Crunch
The Side Plank Raise and Crunch is an exceptional bodyweight exercise designed to enhance core strength, stability, and flexibility primarily targeting the waist area. This exercise is suitable for individuals of all fitness levels and helps improve balance while engaging multiple muscle groups.
Benefits of the Side Plank Raise and Crunch
- Strengthens the obliques and transverse abdominals
- Improves body stability and overall balance
- Enhances posture by engaging the core
- Can be easily modified to suit varying fitness levels
How to Perform the Side Plank Raise and Crunch
- Begin in a side plank position, resting on one forearm with your body in a straight line from head to heels.
- Engage your core to maintain stability and lift your hips off the ground.
- Slowly raise the top arm towards the ceiling while simultaneously crunching your torso by bringing your elbow down towards your hip.
- Return to the starting side plank position by extending your arm and raising your hips.
- Repeat for the desired number of repetitions before switching to the other side.
Tips for Success
- Keep your body in a straight line throughout the movement to maximize effectiveness.
- Engage your core and avoid sagging your hips to prevent strain on the lower back.
- Start with fewer repetitions and gradually increase as your strength improves.
- For an added challenge, try holding the side plank for a few extra seconds before performing the crunch.
This exercise may also be known informally as the Side Crunch with Plank or Side Plank Crunch. Integrating the Side Plank Raise and Crunch into your workout routine can significantly enhance your core training regimen, making it a valuable addition for anyone seeking to build strength in the waist area.