Step by Step Guide

  1. Starting Position:
    • Lie on your back on a mat with your knees bent and feet flat on the floor.
    • Place your hands behind your head, elbows pointing out to the sides, and fingertips lightly touching the back of your head.
  2. Engage Core Muscles:
    • Engage your core by drawing your navel towards your spine and pressing your lower back into the mat.
    • Keep your neck relaxed and avoid pulling on your head with your hands.
  3. Perform a Crunch:
    • Lift your shoulder blades off the mat, curling your upper body towards your knees.
    • Focus on contracting your abdominal muscles as you perform the crunch.
  4. Reach Through:
    • At the top of the crunch, twist your torso to one side and reach your right hand towards your left knee.
    • Extend your left leg out straight along the floor while keeping your right knee bent.
  5. Return to Center:
    • Lower your upper body back down to the starting position, engaging your core muscles to control the movement.
    • Ensure that your shoulder blades make contact with the mat between repetitions.
  6. Repeat on the Other Side:
    • Perform another crunch, this time twisting your torso to the opposite side and reaching your left hand towards your right knee.
    • Extend your right leg out straight along the floor while keeping your left knee bent.
  7. Continue Alternating Sides:
    • Alternate reaching through to each side with each repetition, maintaining a controlled and fluid motion.

Benefits of The Crunch Reach Through

  1. Core Strengthening: This exercise targets the entire core, including the rectus abdominis, obliques, and deep stabilizing muscles, to improve strength and stability.
  2. Oblique Engagement: The twisting motion engages the oblique muscles, helping to define and tone the waistline.
  3. Improved Flexibility: Reaching through to each side helps to improve flexibility in the spine and torso, enhancing overall mobility.
  4. Functional Movement: “Crunch Reach Through” mimics real-life twisting movements, making it a functional exercise for daily activities and sports performance.

Tips for Beginners:

  1. Start Slowly: Beginners should begin with a smaller range of motion and focus on mastering the basic crunch before adding the reach-through motion.
  2. Focus on Form: Concentrate on maintaining proper form throughout the exercise, with a strong emphasis on engaging the core muscles and avoiding strain in the neck and lower back.
  3. Control the Movement: Perform the exercise with a slow and controlled motion, focusing on quality over quantity.
  4. Listen to Your Body: If you experience any discomfort or strain, stop the exercise and reassess your form before continuing.