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Side Crane Pose

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Exercise Profile

Primary muscles:

Abs

Equipment:

Bodyweight

Difficulty:

Advanced

Side Crane Pose Overview

The Side crane pose workout is a challenging exercise that primarily engages the abs.

By using bodyweight, this pose targets the core muscles, helping to strengthen and tone them.

While other muscles may be activated, the focus remains on the abs throughout the workout.

With consistent practice, the side crane pose can help improve core stability and overall abdominal strength.

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Side Crane Pose Instructions

  1. Stand with your feet hip-width apart, toes pointing forward.
  2. Shift your weight onto your left foot and lift your right foot off the ground, bending your right knee.
  3. Place your right foot on the inside of your left thigh, just above your knee.
  4. Extend your arms out to the sides at shoulder height, parallel to the ground.
  5. Shift your gaze to a fixed point in front of you to maintain balance.
  6. Slowly begin to twist your torso to the left, bringing your right elbow to the outside of your left knee.
  7. Hold this position for a few seconds, engaging your core and feeling the stretch in your obliques.

Side Crane Pose Tips

  1. Engage your core from the start: Before even attempting the Side crane pose, make sure to activate your abdominal muscles by drawing your navel towards your spine. This will create a solid foundation for the exercise and help you maintain balance throughout.
  2. Focus on proper alignment: As you lift your body off the ground, ensure that your wrists are directly under your shoulders, and your elbows are slightly bent. Align your hips with your shoulders and keep your legs straight and parallel to the ground. This alignment will maximize the engagement of your abs and prevent strain on other muscles.
  3. Control your breathing: Deep, controlled breaths are essential in the Side crane pose. Inhale as you prepare to lift your body, and exhale as you engage your abs to maintain balance. This rhythmic breathing pattern will not only enhance your focus but also provide stability and power to your movements.
  4. Gradually increase the duration: Start with holding the Side crane pose for a few seconds, and gradually work your way up to longer durations as your strength and stability improve. Pushing your limits in a controlled manner will challenge your abs and lead to noticeable progress in your form.
  5. Practice variations for a challenge: Once you have mastered the basic Side crane pose, challenge yourself by exploring variations. Try lifting one leg off the ground or extending it straight out in front of you. These variations will further engage your abs

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