Knee-to-elbow crunches are an effective core exercise that targets your abdominal muscles. Here's how to perform them correctly:
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Starting Position: Lie flat on your back with your hands behind your head, supporting your neck. Your knees should be bent and your feet flat on the floor.
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The Crunch: Simultaneously bring one knee towards your chest and lift your opposite shoulder off the ground, aiming to touch your elbow to your knee.
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Squeeze: Focus on squeezing your abdominal muscles as you bring your knee and elbow together. This is the key to engaging your core effectively.
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Controlled Movement: Lower your shoulder and leg back to the starting position in a controlled manner.
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Alternate Sides: Repeat the movement on the opposite side, bringing your other knee up to meet the opposite elbow.
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Breathing: Exhale as you lift your knee and crunch, and inhale as you lower back down.
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Repetitions: Continue alternating sides for the desired number of repetitions.
Key Points for Proper Form:
- Engage your core: The movement should be powered by your abdominal muscles, not your neck or momentum.
- Avoid pulling on your neck: Keep your hands lightly supporting your head, not pulling it forward.
- Controlled movement: Avoid jerking or using momentum to complete the exercise. Focus on controlled and deliberate movements.
- Raise your knee up as high as you can: Feel the squeeze in your abs.
By focusing on proper form and engaging your core muscles, you can maximize the benefits of knee-to-elbow crunches.
