Hip Crunch x 2
- From the Side Plank, exhale and lower the hips towards the ground.
- Simultaneously reach up with the raised arm.
- Inhale and raise the hips back up to return to the Left Side Plank position.
General and Boxing-specific Benefits
The Side Plank is an effective exercise for strengthening the core, particularly the oblique muscles, stabilizing the shoulders, opening the chest and improving balance. Boxers may benefit from both counter-stretching and strengthening the arms.
Cautions and Modified Versions
Participants with wrist problems should practice with modification and support the body on the elbow.
Spine/Core: External oblique, serratus anterior, gluteus maximus,
Upper limbs: Pronator, flexor carpi, triceps barchii,
Lower limbs: Rectus femoris, vastus lateralis, peroneals,
HELP AND SUPPORT
If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.