Boredom can be a motivational problem when you perform the same exercise routine each week, but it can also affect your muscles. Abdominal muscles require training in a variety of positions to improve. When you combine an abdominal exercise with a leg lift, the benefits extend beyond your stomach and into your hips.
Obliques
The main function of the obliques is to protect pelvis stability. Your obliques are in a diagonal position along the sides of your stomach. The muscles attach your ribs and pelvis. When you twist, rotate and bend, your obliques contract to shorten the distance between the ribs and hips.
Side Crunch
The side crunch strengthens your obliques and hips. Kneel on the floor with your feet behind you and the tops of your feet on the floor. Bend to your right and place your right hand on the floor at a distance that creates a straight spine. Straighten your left leg to the side and point the toes of your left foot. Bend your left arm and place your left hand on the back of your head. Tighten your stomach and raise your straight left leg until it is parallel with the floor. At the same time, straighten your left arm, face your palm forward and reach toward your left foot with your left hand to contract your obliques. Complete two to three sets of six to eight side crunches and repeat on the other side.
Bent Knee Lift
Perform the bent knee raise in a standing position. Hold a 3- or 5-pound dumbbell in your right hand. Stand tall with your feet under your hips. Raise your right arm over your head and slightly to the left until you feel a stretch in your right side. Exhale and lift your bent right knee as you bend to the right and lower your right elbow toward your right knee. Inhale and resume the starting position. Try to complete 12 to 15 repetitions on each side.
Side Plank
Perform the side plank with a leg raise for added stomach strengthening. Begin in an upper pushup position with your hands under your shoulders and your legs straight behind you. Shift your weight onto your right hand and right foot. Turn your body to the left and raise your left hand and left leg toward the ceiling. Your body is in a straight line as if the back of your head, shoulders, glutes and heels were touching a flat wall. Maintain the side plank for 30 to 60 seconds, or lift and lower your left leg for an increased challenge. Return to an upper pushup position and repeat to your right.
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