Oblique Crunch with Feet Elevated on a Bench
Differentiation: Mechanics
This basic variation of an Oblique Crunch is unique. Here is how: your feet are elevated and anchored on a bench. This position eliminates the need to maintain balance while performing the exercise, (like you would need to do when performing a crunch with your feet elevated in the air). Not focussing on balancing allows you to focus on contracting your oblique muscles. Maximizing each contraction increases their overall definition. You work one side for a full set, | then switch to your other side.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Place a padded exercise mat on the floor, perpendicular to bench.
3) Lie on your back lengthwise on the exercise mat.
4) Place your feet and lower legs on the flat bench's pad.
5) Place one hand under your head
6) ...and place the other hand flat on the floor for stability.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Using the arm of the hand that is under your head, exhale as you raise your shoulder...
3) ...until your elbow touches the knee on the opposite side.
4) Hold this position for a count of one second.
5) Then, slowly inhale as you lower your shoulder and arm to the starting position.
6) Repeat reps for a full set, using that side of your body.
7) When all reps are finished, switch the motion to the opposite hand and arm. Then, perform the same number of reps using the other side of your body.
Proper Form
Pay special attention to following proper form by...
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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