CoreObliquesRectus Abdominis
The Penguin
The Penguin is a lateral crunch variation that targets the obliques by reaching side to side while lying on your back.
Equipment: None
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Step-by-step instructions
- 1
Lie on your back with your knees bent, feet flat on the floor, and arms at your sides.
- 2
Engage your core and lift your shoulder blades slightly off the floor.
- 3
Reach your right hand toward your right heel by crunching your right side.
- 4
Return to center, then reach your left hand toward your left heel.
- 5
Continue alternating sides for the prescribed reps.
Notes
Keep your shoulder blades lifted throughout the set — do not lower them between reps. The movement is small and lateral, driven entirely by your obliques.
Muscles worked
ObliquesRectus Abdominis
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