Standing Incline Against-Wall Bird Dog Crunch
Improve core strength and balance! This variation adds wall support to the classic bird dog crunch.
Muscle Groups
Primary
Secondary
Instructions
Standing Incline Bird Dog Crunch Against Wall
Positioning
1. Stand facing a wall, about an arm's length away.
2. Place your hands on the wall at shoulder height, palms flat against the surface.
3. Keep your feet shoulder-width apart with an even weight distribution on both feet.
4. Engage your core muscles to maintain balance and stability.
Movement
1. Starting Position: Raise your right arm straight up toward the ceiling while simultaneously extending your left leg straight back behind you. Both your arm and leg should be in line with your body.
2. Crunch Movement: Bring your right arm down towards your left knee, bending your torso slightly forward while bringing your left leg up towards the same knee. Aim to touch your knee with your elbow.
3. Return to Start: Straighten both your right arm and left leg back to the starting position.
4. Repetition: Perform 10-15 repetitions on one side before switching to the left arm and right leg.
5. Breathing: Inhale as you extend, and exhale as you crunch.
Tips
- Keep your movements controlled and avoid using momentum.
- Focus on engaging your core during the exercise for better stability.
- If you feel unsteady, you can stand a bit closer to the wall for additional support.