라이브러리로시작 
끝 
운동 라이브러리
Side-To-Side Toe Touch
A supine crunch variation reaching alternately toward each foot, training the obliques and upper abs through short-range trunk flexion with rotation.
코어맨몸Trunk flexion with rotation
주동근
복사근복직근
협응근
고관절 굴곡근전거근
장비
맨몸
패턴
Trunk flexion with rotation
준비 자세
- 01Lie on your back with knees bent and feet flat on the floor about hip width apart.
- 02Extend the arms along your sides with palms facing the body.
- 03Tuck the chin slightly and lift the shoulder blades just off the floor.
- 04Press the lower back gently toward the floor.
수행
- 01Crunch and side-bend to reach one hand toward the same-side heel.
- 02Return through the center without letting the shoulders rest on the floor.
- 03Reach toward the other heel with the opposite hand.
- 04Continue alternating in a smooth, controlled rhythm.
체크포인트
- -Shoulder blades stay off the floor for the whole set.
- -The reach comes from trunk side flexion, not from yanking the arm.
- -The lower back keeps light contact with the floor.
- -The neck stays relaxed with the chin gently tucked.
흔한 실수
- -Pulling the head forward with the chin jammed to the chest.
- -Letting the torso fully relax to the floor between reps.
- -Sliding the feet closer to make the reach trivially short.
- -Rushing the reps so the obliques never load.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 20 touches per side.
- -Slow the tempo or add a pause at each heel touch to progress before adding load.
- -Works well as a finisher after heavier anti-rotation or carry work.