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Step 2: Engaging your abs, bring your left knee up to your left elbow, extending it as far forward as possible. Return to the starting position. Return to the starting position.
Crunch forward a bit and twist your torso to the left, bringing your right elbow to your left knee. Extend your right leg. Repeat on the other side and continue to alternate. 2. Leg Raises: 12-15 reps
Try a core workout that includes three different ab exercises, like crunches, bicycle crunches and lower leg lifts. You would do 10 crunches, 10 bicycle crunches, and then 10 lower lifts .
Assume a forearm plank position with your legs extended behind you and your body forming a straight line from your head to your feet. Hold the plank for 30 seconds up to a minute.
The longest time in an elbow plank: by a woman is 4 hr 30 min 11 seconds by DonnaJean Wilde in March of 2024 (Canada). [18] by a woman with a 60-lb pack is 17 min and 26 sec by Eva Bulzomi (USA) in July 2013. [19] with a 100 lb pack is 20 min 03 sec, and was achieved by Xu Qisheng (China) in Guangzhou, Guangdong, China, on 10 November 2022. [20]
Then, crunch the right elbow down and bring the right knee up toward the elbow. This is working the right side obliques. Repeat this 10 times on the right, then switch sides.
This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. Equipment: body weight, kettlebell, medicine ball, or dumbbell.
A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.