Standing Knee Tuck Extension is the best exercise for your lateral trunk muscles – it works on your internal and external oblique muscles. People love to do it for its good result to burning fat from the sides of your waist and developing oblique muscles.
How to do Standing Knee Tuck Extension?
- Stand with your feet wider than shoulder-width apart and your toes pointed out.
- Put your hands behind your head. Brace your core and bend the right side of the waist, bringing your knee up and your elbow down simultaneously.
- Pause and then return to starting position and repeat the same on the other side.
- Do it until 14 reps are completed on each side with 3 sets.
Tip: Engage your core at all times. Pause at the moment when the knee and elbow are going to touch.
Advance Move
Below are the more advanced exercise than standing knee tuck extensions, which really helps to build abs and obliques.
1. Bicycle Crunch
The bicycle crunch is a classic exercise that strengthens your abs by placing them under constant tension.
How to do a bicycle crunch?
Lie on the mat, and place your hands on the back of your head. Bring both of your knees toward your chest and they are parallel to the ground. Keep your elbows wider and curl your head up.
Now bring your left shoulder toward your right knee by extending your left leg and right arm back. Then bring your right elbow toward your left knee as you extend the right leg. Continue the momentum on the alternating side.
Why Bicycle Crunch: Bicycle exercise is the best and most effective core exercise that really burns up your abdominal muscle with your obliques also working. The continuous momentum really feels the burning muscle around the belly.
2. Plank Knee to Elbow
How to do Plank Knee to Elbow?
Make a normal plank position with extended legs and your forearms on the floor. Your forearms face parallel to each other. Your elbows are bent just below the shoulder.
Maintain a tight core and flat back, and bring your left knees by bending them toward your left elbows. Pause and slowly return to the normal position and then do the same thing to the alternative side.
Do 3 sets of 12 reps on each side.
Why Plank Knee to Elbow: The plank knee to elbow is a bodyweight exercise that chiefly works to tone and strengthen your obliques, transverse and abdominal muscles. The knee to elbow inflate the level of difficulty to a regular plank, making it an excellent exercise for developing your oblquies and abs muscle.
3. Crossbody Mountain Climber
How to do Crossbody Mountain Climber?
Make a position of the high plank where your hands are under your shoulder and put the legs straight on your toes. Now tuck your right knee toward your left elbow, as much as possible, but not try to touch each other. After tucking, at the same momentum relax the right leg in the same position.
Now tuck the left knee towards the right arm. While doing it, engage your abs and obliques muscles, for better performance. You need to do maximum reps as much as possible with 3 sets.
Tip: Keep your core, butt, and quads engaged to avoid rocking your hips.
Why Crossbody Mountain Climber: The cross-body mountain climber is a core strengthening exercise that targets your entire abdominal region including your obliques and hip flexors. The cross-body movement works on your lower side love handles, that helps to burn fat or build muscle.
4. Russian Twists
How to do Russian Twist?
Sit up straight on the floor bend your knees and lift your feet off the ground. Hold a medicine ball or plate and squeeze it with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. For here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.
Why Russian Twist: The Russian twist is a core exercise that improves oblique and abs strength. If you want to remove from your belly fat, thighs, and upper or lower back portion of fat, then do it with the maximum reps you can, benefits to overcome these fats from your body.
5. Cross Crunch
Cross crunches are a bodyweight ab exercise that helps build core muscles and tone your oblique muscles.
How to do Cross Crunch?
To do them, place your hands in front of your head and lift the upper portion of your torso using only your stomach muscles and first rotate it to your left side and then back to earth. Then again up and rotate your torso to the right side and then back to earth. This is 1 repetition.
Summary
Standing knee extension exercise is the best for the individual who has extreme obesity on the side of the belly. The individual who doesn’t do any lying crunches o abdominal exercises, this is the best or suitable exercise for them. You only need to stance a feet more than shoulder width and tuck to the side of the body.
The standing knee tuck extension also known as standing side crunches, that also really helpful for individual who wants their abs more visible. You can put this exercise in your cardio or HIIT workout.
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