Remember the Side Star Crunch from Day 36? The plank side star crunch with weight is a variation of this side plank using a dumbbell. We use a low plank position rather than the high side plank.
HOW TO…
- Position yourself into a Side Plank position. In this case, hold the dumbbell in the hand that you would normally position on your side.
- Now raise your arm with your elbow bent, and raise your leg bent at the knee. Your elbow and knee should end up close together, and point up, not forward.
- Hold for a second and then return to the side plank position. Perform the movement slowly to maximize the effort and result. Synchronize the movement with your breathing to be better able to sustain the repetitive movement.
- Switch sides.
Note: Use a yoga mat (or folded towel) to prevent elbow injury. You can vary the placement of the hand on the floor for maximum balance (it does not need to stay flat on the floor).
Progression: Perform the exercise 10 times on one side. Then switch and do the same on the other side. Increase the repeats on each side if you can.
Variation: Too hard? Start with the arm only, then the leg only, and finally do both.
Goal: Do a plank side star crunch with weight up to 15 times on each side.