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Form Friday: Standing Side Double Tucks
For this week's Form Friday, I am going over a FUN, core exercise! If done properly, your obliques are going to get an amazing workout! This exercise is on PFT's Tuesday and Thursday workouts. Let's get you set-up!
GETTING INTO POSITION
You will need a med-ball. Since you will be standing for this exercise, always practice good form by following these steps:
Feet shoulder-width apart
- Never lockout your knees
- Abs and glutes flexed
- Chest tall (upright)
- Head neutral (facing forward)
I will be showing the left-side only (in the video it will look like my right-side), but make sure you do both sides.
- Place the med-ball on your shoulder. TIP: Make sure to connect your head with the med ball. Hold the med-ball in the curve of your neck; behind your ear. This will insure it stays in place. DO NOT hold the med-ball out by your shoulder (for three reasons):
- The med-ball will want to roll off your shoulder.
- This is harder on your wrist.
- Most importantly, having it on your shoulder shortens your range of motion. TIP: It is extremely important to have the longest range of motion to fully crunch down on your obliques, so keep the med-ball tucked behind your ear.
- This is a side bending motion using your upper body and a leg raise; both on the same side.
- Keep your chest tall (upright). DO NOT lean your upper body forward.
- Initiate with a nice, big exhale to fully engage your core muscles.
- At the same time that you drop your elbow and shoulder straight down, also raise your bent knee (of the same side) straight up.
- TIP 1: By lifting up your leg, it prevents your body from falling over. You may also keep your off arm out for balance.
- TIP 2: Hold the crunch for a second to make it harder.
- TIP 3: To challenge your balance more, stay on your toes of your working leg, when you lower your foot back to the ground. DO NOT bring your elbow to the front. Elbow stays at your side.
- To complete the repetition, bring your upper body back to an upright position and lower your leg back down.
- Repeat as necessary and make sure to do the other side.
This exercise challenges most people to focus more on their balance, but if you're someone that needs a little modification; that's okay! We want you to always execute good form. You can substitute with either of these:
- Body Weight Standing Side Double Tucks: This is the same thing, simply preform this exercise without the med-ball.
- If you have any knee issues, and applying all your weight on one knee is an issue, you can substitute with Alternating Heel Taps (reach for the opposite heel). For this, follow these steps:
- Lay on your back.
- Initiate with an exhale and complete a half curl-up. TIP: Hold that crunch.
- Alternating sides, keep your arms extended out and reach underneath your legs for your opposing heel.
- Keep switching sides.
- This will work the same muscles.
Thank you so much for reading this week's Form Friday blog! Please share with anyone that could benefit from our PFT Form Friday blogs and videos! Until next week, make each day AWESOME!