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Exercise handout — move better, feel better.
Standing Side Crunch
Stand tall with your hands behind your head and your elbows wide. Lift one bent knee out to the side as you bend sideways so the same elbow comes down to meet it. You may feel the muscles along the side of your waist working.
Stop if
Stop, put both feet down, hold your support and rest. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Sharp pain in your back, side, hip, knee or neck, pain spreading down a leg, dizziness or losing your balance.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Stand tall with your feet about hip-width apart and your weight even on both feet.
- Rest your hands lightly behind your head with your elbows wide and your chest facing forward.
Step 1 of 3
Keep your trunk bent to your right, your right elbow down to the right knee lifted out to the side.
Step 2 of 3
Keep your trunk bent to your left, your left elbow down to the left knee lifted out to the side.
Step 3 of 3
Keep your trunk bent to your right, your right elbow down to the right knee lifted out to the side.
What you should feel
You may feel the muscles along the side of your waist working as you bend, and your standing hip and leg working to keep you balanced.
Breathing
- Breathe out as you bend sideways and lift your knee, and breathe in as you stand tall again; do not hold your breath.
Safety Information
If you have a lower back, hip, knee or neck problem, a balance problem, osteoporosis, or have had recent surgery, ask a health professional before trying this exercise. Stand on a flat, non-slip floor with a sturdy chair or wall within reach, move slowly, keep the hands resting lightly behind your head without pulling your neck, and bend only as far to the side as is comfortable. Stop if you feel sharp pain in your back, side, hip, knee or neck, pain spreading down a leg, or if you lose your balance or feel dizzy. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.