Plank With Opposite Knee/Elbow Touch
Targets: Abdominals, Deltoids, Hip Flexors, Obliques, Pectorals, Triceps.
Let’s face it… ab crunches are boring and tedious and when you lay down on the floor you just kind of want to stay there… Most regular ab crunches work our muscle fibers in only one direction anyway (yawn) Not to mention studies show that for some individuals regular crunches may have an adverse affect and actually cause our tummy muscles to protrude ( um, no thank you!) I enjoy core work that requires as little crunching as possible or if I am doing crunches my legs are straight out in front of me. I like to get as much bang for the buck so to speak when working out, so I will gladly do a move that challenges my other muscles. Come on.. try something a little harder and take a challenge. The Plank is a full body work out by itself, add more elements to it and ta DA! Even if its only 4 reps, give it a try… master the move at your own pace. Just remember you are doing something good for yourself (even if it does not feel so good at the time)
- To get started find your way into plank position, hands directly beneath your shoulders. Make sure you are in a straight line and your rear end is not up in the air.
- Now lift your left foot a few inches of the ground (5 to 6 inches) then bend your left knee and bring it toward the inside of your right elbow or as far as your range of motion allows maybe it is your opposite wrist. (your range of motion will get better with practice) The goal is to bring the knee to touch the inside of the elbow.
- There will be a slight twisting as you bring your knee to your opposite arm. Try and keep your rear end down and maintain proper form.
- Repeat this motion now on the other side bringing your right knee toward your left elbow. Try this move for 30 seconds to 1 minute alternating each side.
- This is a continuous movement, however do not speed through the move. Remember to breath. (most important)
- Before starting any exercise program see your doctor first!