Elbow Touches Exercise: How-To and Benefits
Updated March 2024
Disclaimer: As an Amazon Associate, I earn from qualifying purchases. I also get commissions from other companies for purchases made through links in this post.
In this article, we will explore the muscles that elbow touches the target, the benefits of this exercise, how to do it correctly, and any precautions or risks to be aware of.
Exercise is an essential part of a healthy lifestyle, providing numerous physical and mental benefits. The elbow touches exercise is one such workout that targets various muscles in your body, providing strength and stability. This exercise is performed in a plank position and is simple to do, making it an excellent addition to your fitness routine.
What Muscles Do Elbow Touches Target?
Elbow touches target multiple muscle groups, including the following:
Core Muscles
The primary muscle group targeted by elbow touches is the core, including the rectus abdominis, obliques, and transverse abdominis. The exercise challenges these muscles to maintain stability and resist fatigue, helping to strengthen and tone the abdominal area.
Arms
The twisting motion involved in elbow touches also targets the muscles of the arms, including the triceps and biceps. The exercise helps to improve upper body strength and stability, particularly in the arms.
Shoulders
Elbow touches also target the shoulder muscles, including the rotator cuff, deltoids, and trapezius. The exercise helps to improve shoulder stability and flexibility, reducing the risk of injury.
Legs
The legs, including the quadriceps, hamstrings, and glutes, are also involved in maintaining stability during the exercise. By targeting these muscles, elbow touches can help to improve lower body strength and stability.
What Are Elbow Touches Good For?
1. Improving Core Strength
Elbow touches are a simple but highly effective exercise for improving core strength. The core muscles, including the abdominal muscles, back muscles, and hips, play a vital role in maintaining stability and balance in our bodies. By targeting these muscles, elbow touches can help to improve overall core strength and stability, reducing the risk of injury and improving performance in other exercises.
The exercise is performed in a plank position, which places the entire core under tension and challenges the muscles to maintain stability. As you twist your torso to touch one elbow to the opposite hand, the oblique muscles are specifically targeted. These muscles are crucial for stability, and by strengthening them, you can improve your overall posture and reduce the risk of injury.
Additionally, the twisting motion involved in elbow touches also helps to improve flexibility in the spine and ribcage. Improved flexibility, in turn, helps to improve core stability and reduces the risk of injury. This exercise can be performed anywhere and requires no equipment, making it an accessible and convenient option for those who want to improve their core strength.
Overall, elbow touches are an excellent exercise for anyone looking to improve their core strength and stability. By targeting the oblique muscles and other core muscles, you can build a strong, stable core that supports you in all your daily activities and exercise routines.
2. Building Endurance
Elbow touches are a highly effective exercise for building endurance, particularly in the muscles of the arms, legs, and core. The exercise requires you to maintain a plank position for a sustained period, challenging the muscles to maintain stability and resist fatigue. By building endurance in these muscles, you can improve your overall performance in other exercises and daily activities.
The plank position places the entire body under tension, engaging all the muscles involved in maintaining stability. This tension helps to build endurance in the muscles, allowing you to maintain the position for long periods and increase the intensity over time. The twisting motion involved in elbow touches also adds a challenge, engaging the muscles of the arms, legs, and core even further.
Building endurance through elbow touches can also improve your posture, as it requires you to engage your core muscles and maintain a straight, stable position. This can help to reduce the risk of injury, particularly in the back, as a strong and stable core helps to support the spine.
3. Improving Flexibility
Elbow touches are a simple but highly effective exercise for improving flexibility, particularly in the spine and ribcage. The twisting motion involved in the exercise helps to stretch and loosen the muscles and connective tissue in these areas, improving flexibility and reducing the risk of injury. By incorporating elbow touches into your fitness routine, you can improve your overall flexibility and range of motion, enhancing your performance in other exercises and daily activities.
The twisting motion involved in elbow touches places the spine and ribcage under a controlled stretch, helping to loosen and relax the muscles and connective tissue. This can help to improve flexibility and reduce stiffness, particularly in individuals who spend long periods sitting or standing in one position. Improved flexibility in these areas can also reduce the risk of injury, as it allows for a greater range of motion and reduces the risk of strain on the muscles and joints.
How To Do Elbow Touches
Start in a plank position, with your hands placed directly under your shoulders.
Keep your head and body straight and your abs tight, and twist your torso so that one elbow touches the opposite hand.
Return to the starting position, then repeat with the opposite elbow.
Repeat the exercise for 10-15 repetitions on each side.
Are There Any Risks or Precautions?
As with any exercise, it is essential to warm up before performing elbow touches. If you have any back pain or injuries, it is advisable to avoid this exercise. Start slow and gradually increase the intensity over time to avoid injury and ensure optimal results. Additionally, be sure to maintain proper form throughout the exercise to avoid any risk of injury.
Final Thoughts
In conclusion, the elbow touches exercise is a simple and effective workout that provides numerous physical and mental benefits. By targeting various muscles in your body, it helps to improve core strength, build endurance, and improve flexibility. Whether you are a beginner or an experienced fitness enthusiast, this exercise is a great addition to your fitness routine. So, give it a try and see the results for yourself! If you need some additional information or more options for an exercise routine, check out this article!
This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.
