How To Do Elbow To Knee Crunches Properly

A perfect way to build your core strength is by incorporating challenging bodyweight exercises such as elbow to knee crunches.

If you are looking at losing belly fat, consider adding knee crunches to your workout routine. It is a fantastic exercise teaching you the art of pushing harder and endurance.

And the simplicity of the exercise is that it does not require special equipment to do it. Al you need is a little space double your size.

So, how do you do the elbow to knee crunches? Simple. Follow these steps.

  • Place your hands behind your head and lie on your back.
  • Raise your calves so that they are parallel to the floor with your knees bent at a 90-degree angle.
  • Tuck your chin in and bring your elbow to the opposite knee while simultaneously bringing that knee toward the other shoulder.
  • If you want to make this workout more challenging, you can fully extend the second leg as an option.
  • Return to the starting position after a brief hold.
  • You can alternate sides or perform a few reps in one direction before switching.

Here is more about this workout.

WHAT MUSCLES DO ELBOW TO KNEE CRUNCHES WORK?

Elbow to knee crunches target a host of muscles in your body. They include

RECTUS ABDOMINIS

The rectus abdominis, or the abs muscle, is a long muscle on the front of the abdomen.

Some know it as the ‘six–pack’ usually visible in people with low body fat. Knee crunches work these muscles extensively, which is why it is recommended if you are looking at reducing body fat.

Moreover, it is responsible for stabilizing and regulating the pelvis’ inclination. It also helps in compressing the abdominal viscera and raising the intra-abdominal pressure.

Beyond the six-pack, the abs muscle helps in forced breathing, micturition and labour when working with other abdominal muscles.

OBLIQUES

Your core’s obliques run along the side of your body. They are essential for bending from side to side, rotating, and protecting the spine.

And knee crunches do keep them healthy and strong by working them out. Obliques are crucial in maintaining physical fitness.

ELBOW TO KNEE CRUNCHES BENEFITS

An overall benefit of this exercise is that it enhances your body strength in such a huge way.

Nonetheless, here is a detailed review of all the benefits you get from knee crunches.

BETTER POSTURE

Obliques that are well-toned not only look attractive but they also help to stabilize the spine and promote proper posture.

They also cushion you against injuries and shoulder and lower back pain. Core and shoulder muscles tighten and extend in unison by twisting the torso.

STRENGTHENING MUSCLES

Rectus abdominis and obliques are primary targets that regularly gain more endurance from performing knee crunches.

This isolated exercise ensures that these two primary muscles shouldering your bodyweight stay in good shape.

SIMPLE TO PERFORM

You don’t have to go to the gym to have this workout done. You can do it in the comfort of your home.

All you need is a mat and proper technique to do knee crunches. You can do it in your backyard – on the grass to add some excitement.

BUILDING LOWER-BODY STRENGTH

Knee crunches strengthen your hip flexors, lower back, and lower abs in addition to your core.

These muscles are strength stores for the lower body.

GREAT ISOLATION EXERCISE TARGETING ABS

Circuit training for the abdominal muscles provides a variety of both isolation and complex workouts.

Knee crunches are among the four abs-move circuits that work your abs from three different angles.

Abs circuit training works your upper abs first, lower abs, and finally, your obliques.

ALTERNATIVES TO ELBOW TO KNEE CRUNCHES

The following are variations of the knee crunches.

REVERSE CRUNCHES

Reverse crunches are an excellent exercise to incorporate into your ab programme if you want to strengthen your core.

  • Lie down with the palms facing downwards.
  • Maintain a neutral spine and pelvis – the chin should be tucked throughout the workout.
  • Activate your core while lifting your feet off the ground to bring your knees nearer your heart.
  • Straighten your knees and hips to a 90-degree angle.
  • Bring your big toes up to your shins. Your legs must remain in the same posture during the entire action.
  • Lift your tailbone off the ground while keeping a neutral spine by contracting your abdominals.
  • The pelvis should shift closer to the ribcage while the knees move closer to the chest.
  • Take a breather at the apex of the movement,
  • Continue to engage your core as you lower yourself back to the beginning position. Ensure that your spine and pelvis are in touch with the mat at all times.

BICYCLE CRUNCHES

They are easy to perform.

  • Take a rest on your back and relax.
  • Kneel on the floor with your feet hip-width apart and bend your knees.
  • Get your abs in a good position.
  • Take a 90-degree knee lift, then elevate your upper body.
  • Take a deep breath out and twist your upper body, bringing your right elbow and left knee toward each other as you go.
  • Breathe out and slowly regain your original position.

KNEE UPS

Knee ups shore up strength in your abdominal muscles.

  • Begin by bringing your knees closer to your chest.
  • Straighten your back and solely move your legs at all times.
  • Keep your abs tight as you lift the legs.
  • Don’t let your upper body rock backwards as your legs rise.

ELBOW TO KNEE CRUNCHES MISTAKES TO AVOID

There are two mistakes common with amateurs doing elbow to knee crunches.

YANKING YOUR NECK

Avoid yanking on your neck with your hands. Doing so might lead to stiffness and pain. Avoid touching your chin to your chest, as well.

FAILURE TO MAINTAIN A NATURAL SPINE

This exercise puts some strain on your lower back, so be cautious if you have a history of back problems.

CONCLUSION

Elbow to knee crunches, when done correctly, has a positive impact on many people’s lives. Consistency is also a vital component of any training routine. The more you enjoy exercising, the more likely you will stick with it. So, why don’t you get to it?