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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.

Anatomical Focus

Spine/Core: External oblique, serratus anterior, gluteus maximus,

Upper limbs: Pronator, flexor carpi, triceps barchii,

Lower limbs: Rectus femoris, vastus lateralis, peroneals,


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