The Straight-Leg Side
Crunch With Leg Lift
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Fitness: The Straight-Leg Side Crunch Strengthens the Obliques and Abductors Simultaneously
Dick Moss, Editor, PE Update.com
The Straight-Leg Side Crunch with Leg Lift works the legs and abdominals simultaneously, so it's a great way to condense your workout routine.
In the legs, it targets the hip abductors, which pull the legs apart. In the abs, it targets the obliques, located on the sides of the abdomen.
Starting Position
With your students lying straight-legged on their left side, have them place their right hand behind their head and their left hand on the right side of their torso—the location of the oblique muscles they'll be working.
Execution
Instruct your students to contract their obliques and slowly lift sideways, until their shoulder is two to six inches off the floor. At the same time, lift the top leg until it's one to two feet off the floor. Hold for the count of “one steamboat,” and lower the leg and shoulder. Repeat for one set, then change sides.
References:
1. Dean Brittenham (MS) & Greg Brittenham (MS), Stronger Abs and Back, Human Kinetics Publishers, 1997.
2. The American Fitness Institute, Be Your Own Personal Trainer (The Anatomy of Personal Training), Amazon Digital Services, 2011.
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© 2012, Physical Education Update.com, www.peUpdate.com 
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