Elbow To Knee Crunch

The elbow to knee is an isolation exercise that targets your obliques - the muscles on the sides of your abs. it also works on the rectus abdominus (the six pack) and hip flexors as a secondary muscles.
Working on your obliques will strengthen your core, and improve your posture and movement.
This exercise does not require any equipment and can be done at your home.

Show img wpid bicycle crunches exercise2

Exercise Video

How to do

  1. Lie flat on your back and place your hands behind your head.
  2. Bend you knees and raise your legs to form a 90 degree angle, calves parallel to the floor.
  3. Twist you upper body in one direction bringing your elbow to the opposite knee, at the same time bring that knee toward the opposite shoulder.
  4. To make this exercise more difficult, you can optionally fully extend your other leg
  5. Hold for a moment, and return to the starting position. you can do few reps on the same direction, then switch sides, or alternate sides.

  6. Do not pull your neck with your hands this will cause neck pains, make sure to touch it only lightly. Also, avoid touching your chest with your chin.

    Make sure to maintain a natural spine. As most crunches, this exercise puts some pressure on your back, be careful if you suffer from lower back pain.

Warning

Very risky for the lower spine

Crunches are pretty good strengthening your abs, but you might throw your back out in the process.
Crunches, or worse, sit ups, involve flexing your spine repeatedly, which get worse if you add load to it, like a weight plate.
To make stuff worse this exercise combines rotation of the spine as well.
A combination of flexion and rotation are the exact mechanism that causes injuries like a herniated disc, and it is the most injurious movement for the spine better to be avoided all together.
To make it a bit less dangerous, try to hold your spine flat on the floor as you bend.

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