Elbow to Knee Side Plank Crunch (left)

Cómo hacer el Elbow to Knee Side Plank Crunch (left)

1. 1Lie on your left side with your left forearm flat on the floor, elbow stacked directly under your left shoulder.
2. 2Stack your feet or stagger them slightly, then lift your hips off the floor so your body forms a straight line from head to feet — this is your side plank position.
3. 3Extend your right arm overhead and your right leg in line with your body to lengthen the reaching side.
4. 4Brace your core and exhale as you draw your right elbow and right knee toward each other in front of your torso, crunching the side of your waist.
5. 5Squeeze your obliques at the top while keeping your hips lifted and your supporting shoulder stable.
6. 6Inhale and slowly return your right arm and leg to the extended position without letting your hips drop.
7. 7Complete all reps on the left side, then lower your hips under control to finish the set.

Consejos de técnica

• Keep your hips lifted and level throughout — your body should hold a straight line, not sag toward the floor.
• Stack your left elbow directly under your shoulder to protect the joint and keep the support strong.
• Move at a controlled tempo and exhale on the crunch so you engage the obliques rather than swinging into the rep.
• Keep your neck long and gaze forward instead of tucking your chin into your chest.

Errores comunes

• Letting the hips drop toward the floor, which removes tension from the obliques and strains the lower back.
• Placing the support elbow ahead of or behind the shoulder, which loads the shoulder joint unevenly.
• Rushing the reps and using momentum, so the core stops doing the work and the crunch loses effect.
• Forgetting to train both sides equally, leaving the right side underworked and creating an imbalance.

Preguntas frecuentes