Seated Side to Side Leg Raise Crunch on Floor

Description

How to do Seated Side to Side Leg Raise Crunch on Floor

1. 01
   Setup

   Sit on the floor with knees bent and feet flat. Lean your torso back slightly, supporting yourself with hands on the floor behind your hips, fingers pointing forward, or by lightly touching fingertips to your temples.

2. 02
   Setup

   Lift your feet off the floor, bringing your knees towards your chest so your shins are roughly parallel to the floor, maintaining a slight bend in your elbows if hands are on the floor.

3. 03

   Exhale as you slowly lower both knees together towards one side, hovering them just above the floor while keeping your shoulders relatively stable.

4. 04

   Inhale as you engage your core and obliques to pull your knees back up to the starting center position.

5. 05

   Immediately exhale and lower your knees to the opposite side, maintaining control and avoiding momentum.

6. 06

   Inhale again to return your knees to the center, completing one full repetition.

Tips

• Focus on controlled, deliberate movements rather than swinging your legs to maximize oblique engagement and prevent injury.
• Keep your chest open and shoulders stable throughout the exercise; the movement should primarily originate from your core and hips.
• Maintain a consistent slight backward lean of your torso to keep constant tension on your abdominal muscles.

Common mistakes

• Swinging the legs rapidly reduces core engagement; instead, slow down the movement and focus on controlled lowering and lifting of the knees using your oblique muscles.
• Arching the lower back can strain your spine; ensure your core remains braced and your lower back stays pressed towards the floor by tucking your pelvis slightly.
• Heavily relying on hands for support takes work away from your core; use your hands only for light balance, or challenge yourself by lifting them slightly off the floor.