Standing Side Hand Up Crunch

Standing Hands-Up Side Crunch (Plyometrics) Instructions

Positioning:

1. Start by standing upright with your feet shoulder-width apart.
2. Raise both hands above your head, keeping your arms straight and palms facing each other.
3. Engage your core to maintain stability and posture.

Movement:

4. Shift your weight onto your left foot and lift your right knee towards your chest.
5. As you lift your knee, bend to the left side, bringing your right elbow down towards your knee. This creates a side crunch.
6. Return to the starting position by straightening your body back up and lowering your right leg.
7. Repeat the movement on the opposite side by shifting your weight to your right foot, lifting your left knee, and bringing your left elbow down towards it.
8. Continue alternating sides for a set duration (e.g., 30 seconds to 1 minute) or a specific number of repetitions (e.g., 10-15 on each side).

Tips:

- Keep your core engaged throughout the exercise to protect your back.
- Ensure your movements are controlled to maximize effectiveness and reduce the risk of injury.
- Breathe steadily; exhale during the crunch and inhale as you return to the starting position.