Instructions:
- 1Start by lying down on your back on a flat surface.
- 2Bend your knees and keep your feet flat on the ground.
- 3Place your arms through between your thighs and reach toward your knees.
- 4Exhale and lift your shoulder blades off the floor, while pushing your knees outward.
- 5Slowly lower yourself back down in a controlled fashion, inhaling as you do.
Tips:
- Make sure to tighten your abdominal muscles not just when you lift up, but also as you lower down.
- Try not to use your neck or shoulders to pull yourself up, the power should come from your abs.
- Ensure your back is always in contact with the floor when starting and ending each repetition.
- Try to perform each repetition slowly and smoothly to maximise muscle engagement.
Bent Knee Abduction Crunch with Arms Through: An Effective Core Exercise
The Bent Knee Abduction Crunch with Arms Through is an excellent bodyweight exercise that targets the waist and strengthens the core. This move not only engages your abdominal muscles but also improves stability and flexibility, making it a valuable addition to any fitness routine.
To perform this exercise:
- Begin by lying on your back with your knees bent and feet flat on the floor.
- Extend your arms straight above your head.
- Engage your core and lift your head, shoulders, and upper back off the ground while simultaneously straightening your legs out to the sides, creating a "V" shape with your body.
- Hold for a moment before lowering back to the starting position.
- Repeat for the desired number of repetitions.
This exercise can also be referred to as the Abduction Crunch. It is a versatile movement that can be incorporated into various workout routines, whether you are at home or at the gym.
Tips for Success
- Focus on your form to avoid straining your back. Keep a neutral spine as you lift your upper body.
- Engage your abdominal muscles throughout the movement for maximum effectiveness.
- Start with a manageable number of repetitions and gradually increase as your strength improves.
By including the Bent Knee Abduction Crunch with Arms Through in your workouts, you can enhance your core strength and overall fitness. This exercise is suitable for individuals of all fitness levels, so everyone can benefit from adding it to their routine. Get started today and feel the difference!