Toolbox Aid

May 13th, 2023 1:23 PM Mr. Q Categories: Body Weight

Type:

Equipment:

The cross knee exercise is a bodyweight exercise that targets the obliques and core muscles.

Stretch: Oblique stretch – stand with your feet hip-width apart and reach your right hand over your head to your left side. Hold for 10-15 seconds, then switch sides.

Warm-up:

1. Jumping jacks – 30 seconds
2. High knees – 30 seconds
3. Bodyweight squats – 10 reps

Proper Form:

1. Sit on the floor with your knees bent and your feet flat on the ground.
2. Lean back slightly and lift your feet off the ground.
3. Cross your right ankle over your left knee.
4. Place your hands behind your head, keeping your elbows out to the sides.
5. Twist your torso to the right and bring your left elbow toward your right knee.
6. Pause briefly, then twist back to the center.
7. Repeat on the other side, crossing your left ankle over your right knee.

How to reduce the difficulty:

1. Keep your feet on the ground instead of lifting them up.
2. Do the exercise slowly and with control.

How to increase the difficulty:

1. Hold a medicine ball or weight plate in your hands.
2. Straighten your legs and lift them off the ground.
3. Increase the speed of the exercise.

Number of reps: Beginner: 10 reps (5 per side) Intermediate: 15 reps (8 per side) Advanced: 20 reps (10 per side)

Estimated time for exercise: 5-10 minutes