Spotlight Excercise:
Curtsy Lunge with a Crossover Crunch
You know what's better than a lunge? I know...it's hard to imagine there could be such a thing, but what if you added a standing oblique crunch? That's the kind of question that wakes me up in the middle of the night, but I'm never too exhausted to pose these questions directly to my clients. Their answers are usually not suitable for print, sadly.
What I like about this one is the fact that you work the lower body with the curtsy lunge (you might want to skip this move if you feel any twinges in the knee) and then you work balance and core strength by adding a standing crossover crunch. Not a bad deal, all around.
Do it right:
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With the feet hip-width apart, take a big step back with the right foot, crossing it behind the left leg and bending the knees into a crossover lunge. Watch the knee here and try a regular lunge if you feel any pain. Step the right foot back, put put your hands behind your head and bring the right knee up, crossing the left elbow towards the knee. Repeat for 1-3 sets of 8-16 reps on each side.
http://exercise.about.com/b/2013/12/17/exercise-of-the-week-curtsy-lunge-with-a-crossover-crunch.htm