[email protected] Water Exercise #14: Side Plank Knee Crunch

[email protected] Water Exercise #14: Side Plank Knee Crunch

Side Plank Knee Crunch  

This video guides you through the steps for safe and effective side plank knee crunches. You’ll use the grab rail and side of your Fitness System to lift both of your legs up and “crunch” into a ball while your core gets a good workout.  

Special Equipment: None  

Level: Moderate to Advanced  

Reps: 30 seconds active, 15-second recovery for 3-4 rounds 

This is a core focused exercise called Side Plank Knee Crunch. To perform this exercise, all you need is your body weight. Begin by facing the swim current with one hand holding the grab rail and the other hand placed on the side of the pool. With the feet touching the floor of the pool and the legs fully extended, begin the exercise by bringing both knees towards the chest simulating a crunch. For beginners, start the exercise with a slow tempo and the Pace set at a low flowThe faster you go and the higher the flow from the swim current, the greater the demand on the working muscles. Remember to change the direction the body is facing as you go from one round to the next. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results. 

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