Side Crunch

What it is

Bring one knee up and the same-side elbow down to meet it. Works the sides of your waist.

In the video this is shown on the edge of a firm bench. A sturdy chair without arms works too, as long as it can't tip or slide.

How to do it

1. Sit tall with one hand lightly behind your head and the other holding the chair.
2. Lift the knee on the same side as the raised elbow.
3. Bend sideways to bring elbow and knee toward each other.
4. Return to tall. Do all the reps, then switch sides.

Key tip: Crunch to the side, not forward.

Who should skip it, and why

• You have osteoporosis or a past spine fracture and have been told to avoid bending forward. Repeated rounding forward loads the front of the spinal bones.
• You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.
• You get dizziness, tingling or arm pain when you move your neck. These can be signs of a neck nerve or blood-flow problem. Have it checked before neck exercises.

Easier and harder versions

Easier

Keep the foot on the floor and just bend the elbow down toward the hip.

Harder

Pause for a second when elbow and knee meet.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.