Seated Side Crunch (Wall)

준비 자세

1. 01Sit on a bench or chair placed with one side close to a wall.
2. 02Sit tall with the head, shoulders, and upper back lightly touching the wall.
3. 03Place the fingertips behind the ears with elbows wide.
4. 04Brace the trunk and keep both hips planted on the seat.

수행

1. 01Slide the torso down toward one hip, bending sideways along the wall.
2. 02Crunch the ribs toward the hip on the working side.
3. 03Pause briefly at peak contraction of the obliques.
4. 04Return to tall sitting under control and repeat, then switch sides.

체크포인트

• -The wall contact keeps the movement in a pure side-bend plane.
• -Both hips stay planted; the pelvis does not hike.
• -Ribs move toward the hip rather than the elbow diving forward.
• -The return to upright is controlled, not a rebound.

흔한 실수

• -Twisting forward off the wall instead of bending sideways.
• -Lifting the opposite hip to fake a bigger range.
• -Pulling on the neck with the hands.
• -Rushing the reps and losing the peak squeeze.