side crunches exercises
Side Crunches Exercises
The following article gives you in depth explanation about side crunches. Read on to get that six pack abs.
- Take an exercise mat and lie on your right side.
- Keep your legs on top of each other, remember your knees should be bent. Cover your ear by placing your left hand on the side of your head.
- Crunch your side as high as possible. Focus the movement of the side crunches on the obliques.
- After completing the left side, change position and repeat on the right side.
- Lie on the floor on your back with your knees raised.
- Place your hands on the temples, elbows should be back.
- Keep your one elbow on the floor and the other elbow towards the opposite knee.
- Sit on the ball and try to maintain your balance.
- Lay the right side of your body on the ball.
- Place your right leg behind you and have your left leg flat on the ground to maintain balance while you perform the exercise.
- Fold your arms in 90 degrees. Contract your abs to lift your body off the ball.
- In this exercise there are small movements so you only go up various inches.
- Break when you reach the top and squeeze your oblique muscles and exhale.
- Return to the starting position and repeat.
- Repeat the steps on the other side by laying your left side on the ball. Exercise ball side crunches can also be performed in this fashion.
- Stand in an erect position and hold a medicinal ball in your hands, your arms should be at your sides. Hands should be positioned just above your waist.
- Twist the ball around your body on one side. Keep your lower body in a fix position, feeling the tension on your obliques. This is one of the most effective side crunch exercises.
- Lie on your right side, right leg should be slightly bent and extend your right arm in front of you for stability. Place your left hand behind your head.
- Bend your left knee and bring your head and left elbow near the knee.
- Do 15 repetitions and repeat on the opposite side.
- This exercise benefits the oblique muscles of your abdomen. Stand in an erect posture with your feet apart with the width of your shoulder.
- Hold a dumbbell in your left hand.
- With your back straight, bend on your left side as far as you can, then return to the starting position.
- After you complete your repetitions on one side, change the weight on the other hand and repeat the exercise on the opposite side. Bend only at your waist.