Leg Raise Oblique Crunch

Description

How to Do Leg Raise Oblique Crunch

1. 1
   Setup

   Lie supine on the floor with your legs extended straight and your hands placed lightly behind your head or by your sides for less support.

2. 2
   Setup

   Engage your core to press your lower back firmly into the floor, ensuring there is no arch in your lumbar spine.

3. 3

   Lift both legs off the floor, keeping them straight, until your heels are a few inches above the ground.

4. 4

   Exhale as you simultaneously crunch your upper body and lift your legs, bringing your right elbow towards your left knee while keeping the right leg straight.

5. 5

   Slowly lower your upper body and legs back towards the starting position, maintaining core tension and not letting your heels touch the floor.

6. 6

   Repeat the movement, this time bringing your left elbow towards your right knee, alternating sides with each repetition.

Tips

• Maintain a slow and controlled tempo throughout the movement, focusing on the contraction of your obliques rather than using momentum.
• Keep your lower back pressed firmly into the floor at all times; if it arches, reduce the range of motion or lift your feet slightly higher from the ground.
• Exhale forcefully as you crunch and twist, and inhale as you slowly return to the starting position to maximize core engagement.
• For increased difficulty, try to keep your legs straighter and closer to the floor during the lowered phase, demanding more from your hip flexors and lower abs.

Common Mistakes

• ×Arching the lower back off the floor reduces core engagement and puts strain on the spine; fix this by actively pressing your lumbar spine down throughout the exercise.
• ×Pulling on the neck with your hands can lead to neck strain; instead, keep your hands lightly supporting your head and lead the crunch with your chest.
• ×Letting your feet touch the floor between repetitions releases tension from the core; maintain continuous tension by keeping your heels hovering just above the ground.