Elbow To Knee Twists

Description

How to Do Elbow To Knee Twists

1. 1
   Setup

   Stand tall with your feet shoulder-width apart, knees slightly bent, and core engaged. Place your hands lightly behind your head with elbows wide, ensuring you don't pull on your neck.

2. 2

   Exhale as you simultaneously lift your right knee towards your chest and twist your torso, bringing your left elbow towards your right knee. Aim to touch or get as close as possible while maintaining balance.

3. 3

   Inhale as you slowly return your foot and torso to the starting position with control, extending your leg and untwisting your core.

4. 4

   Repeat the movement on the opposite side, lifting your left knee and bringing your right elbow towards it.

5. 5

   Continue alternating sides fluidly, maintaining control and a steady rhythm throughout the set.

Tips

• Focus on controlled rotation from your core, rather than just bending at the waist or using momentum to bring the elbow and knee together.
• Maintain an upright posture and keep your chest open throughout the exercise; avoid rounding your back as you twist.
• Breathe rhythmically: exhale as you bring the elbow and knee together, and inhale as you return to the starting position.
• Keep your elbows wide throughout the exercise to prevent strain on your neck and encourage proper torso rotation from your obliques.

Common Mistakes

• ×Rounding the back instead of twisting from the core reduces abdominal engagement; keep your spine long and twist through your torso.
• ×Pulling on the neck with your hands can cause strain; lightly place your fingertips behind your ears without applying pressure.
• ×Rushing through the movement uses momentum instead of muscle; slow down and control both the lifting and lowering phases to maximize core activation.