The core Is probably the No. 1 area of the body to work. Every section of the body is important for proper function but the stability of the body derives from the midsection. So, the stronger the middle, the more efficient the rest can be. And luckily the variations and levels of movements are endless.
Our move today is a twisted lying crunch. This is an abdominal move, working the core diagonally. You will need a mat and a flat surface for this crunching move.
Begin this exercise by lying flat on the floor, on your back. Keeping the legs together, draw your knees into a bent position, then drop them both over to one side. Then, keeping your upper body facing straight up, gently place both hands (fingertips) behind your ears. Keeping a good space in between your chin and chest, engage your midsection and you are ready to start moving.
Start your twisted crunch by lifting your upper body up and off of the mat. Keeping both legs dropped to one side, use your core to pull the upper body off of the floor. Aim to try to lift your shoulder blades slightly off of the mat. With the lower portion of your body twisted to the side, your range of motion will feel restricted to begin with. This is normal. Proceed to lift in this crunching motion as deep as you can, then return to the start. Continue your up and down motion for at least 10 repetitions. Taking a small break and dropping your legs to the opposite side, you can continue into your next set. Aim for at least two to three sets on each side.
If at any time this exercise becomes painful in your back, or you have physical restrictions from lying on your back; simply have a seat and a chair, positioning yourself in a similar position and continue your exercise by adapting the same movement.
This twisted crunch is great added into any core routine and is great to strengthen the midsection and relieve some of the work off your back!
Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com.
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