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wall-crunch

Wall Crunch

Setup: To find the proper hand placement, clear a space next to a flat wall. Sit next to the wall with your back and butt on the wall. Extend your legs in front of you. Place your hands by your ankles. This is the proper measurement for your starting hand placement.

Instructions:

  1. Position yourself on all-fours with hands shoulder-width apart with your buttox toward the wall.
  2. With workout shoes or bare feet, walk your feet up the wall, one foot at a time, until your lower body is perpendicular to your upper-body. You should be in an L position.
  3. Hold for 15 seconds, then walk down the wall to recover.
  4. Repeat several times until you’re comfortable with holding the L pose.

A more advanced version of this exercise
Only attempt the second part of this move when you feel comfortable

  1. Once you’re in the L position, bring your right leg toward your chest and then place back on the wall.
  2. Repeat other side.
  3. Try to repeat 5 times on each side, but the number of repetitions will depend on your upper-body strength.

 

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2 Comments

  1. D.A. Crest on January 13, 2014 at 9:33 am

    It would be very useful to show the exercise from its starting position – all fours – and then include the movement up the wall. If the idea is to encourage viewers to consider this exercise, the full range should be included.

  2. Tani Metzger on December 31, 2014 at 5:53 am

    We need a new yoga dvd from you.