Step by Step Guide
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Continue Alternating Sides:
- Alternate reaching through to each side with each repetition, maintaining a controlled and fluid motion.
Benefits of The Crunch Reach Through
- Core Strengthening: This exercise targets the entire core, including the rectus abdominis, obliques, and deep stabilizing muscles, to improve strength and stability.
- Oblique Engagement: The twisting motion engages the oblique muscles, helping to define and tone the waistline.
- Improved Flexibility: Reaching through to each side helps to improve flexibility in the spine and torso, enhancing overall mobility.
- Functional Movement: “Crunch Reach Through” mimics real-life twisting movements, making it a functional exercise for daily activities and sports performance.
Tips for Beginners:
- Start Slowly: Beginners should begin with a smaller range of motion and focus on mastering the basic crunch before adding the reach-through motion.
- 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.
- Control the Movement: Perform the exercise with a slow and controlled motion, focusing on quality over quantity.
- Listen to Your Body: If you experience any discomfort or strain, stop the exercise and reassess your form before continuing.
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