When it comes to working our midsection, we have a huge variety of options. Whether it’s by choice or by restriction, we can stand, sit, or lie on the floor, to perform limitless movements to engage our core.
A strong middle typically leads to less strain in your back.
Our move today is a single leg crunch. You will need a flat surface for this exercise. This move will be working your upper and lower abdominal section.
Begin this crunch by lying on the floor. Place your fingertips slightly behind your ears and extend your elbows out away from your body. Press your back into the floor and engage your midsection. Place one foot on the ground with your knee bent with your other leg extended straight out, slightly elevated off the ground, creating slight tension in your lower abdominals.
Begin by lifting your upper body off the floor. Keep a focal point and space between your chin and chest. As you’re lifting your upper body, lift your elevated straight leg, creating a contraction in your lower abdominals.
Once you reach your deepest contraction, slowly release back to the start. Keep your movement precise, possibly keeping at least a two count on the way up and the way down.
Shoot for at least 10–12 crunches, taking a small break and switching legs for your next set. Give yourself at least three sets on each extended leg.
If this move is too difficult to lie on the floor, sit in a chair using the same movements.
This exercise is good on its own, when you have limited time, but great to add into any abdominal routine.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at faluvzpa@msn.com.