Side Plank Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Side Plank Crunch is a bodyweight exercise that primarily targets the abs while also engaging the obliques. It involves supporting the body on one elbow and the side of the foot, lifting the hips to form a straight line from head to heels. From this stable side plank position, the top elbow is brought down toward the hip while crunching the torso, emphasizing core strength, oblique engagement, and overall stability. The exercise improves balance, strengthens the core and lateral muscles, and can be performed on both sides for symmetrical development.
How to Perform
Add the side plank crunch to your core training to build strength in the abs, obliques, hips, and shoulders while enhancing overall balance and stability.
Lie on your side on a mat, stacking your feet and supporting your body on your bottom elbow, positioned directly beneath your shoulder. Lift your hips to form a straight line from head to heels, keeping your core engaged.
Place your top hand lightly behind your head, with the elbow pointing upward and forearm perpendicular to the floor, ensuring gentle support for your head.
From this position, bend your top elbow and bring it down toward your hip while simultaneously crunching your torso toward the same side, focusing on engaging the obliques and ab muscles.
Maintain a lifted, straight alignment of your hips and torso throughout the movement, avoiding sagging or dropping.
Slowly extend the top elbow and return to the full side plank position, keeping the movement controlled and deliberate.
Complete the desired number of repetitions on one side, then switch to the other side for balanced muscle development.
Emphasize slow, controlled motions and mindful breathing to maximize muscle engagement and minimize risk of strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on keeping your hips lifted and aligned throughout the exercise to maximize core activation.
Engage your obliques deliberately on each crunch to target the secondary muscles effectively.
Move slowly and controlled to prevent momentum from reducing muscle engagement.
Maintain steady breathing, exhaling as you crunch and inhaling as you return.
Avoid dropping your hips or letting your body sag to prevent strain on the lower back.
Keep your supporting elbow directly under your shoulder to protect the joint.
Lightly support your head with your top hand without pulling to prevent neck strain.
Ensure your feet remain stacked for stability and balanced engagement of core muscles.
Pause briefly at the top of each crunch to maximize contraction in abs and obliques.
Switch sides evenly to maintain symmetry and prevent muscular imbalances.
How Not to Perform
Do not let your hips sag or drop, as this shifts tension away from the abs and obliques.
Do not use momentum to swing your torso; it reduces core engagement and increases injury risk.
Do not place your supporting elbow out of alignment with your shoulder to avoid joint strain.
Do not pull on your head with your top hand, which can strain your neck.
Do not hold your breath; failing to breathe properly decreases stability and muscle efficiency.
Do not twist your lower back; keep rotation controlled to protect the spine.
Do not rush through repetitions, which wastes energy and reduces effectiveness.
Do not let your feet slide or lose contact, as it decreases balance and core activation.
Do not let your torso collapse toward the ground during the crunch, which weakens the focus on abs and obliques.
Do not perform the exercise only on one side without switching, to prevent muscular imbalances.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
