Feet-Elevated Oblique Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Obliques
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Feet-Elevated Oblique Crunch is a bodyweight exercise that effectively targets the obliques while also engaging the abdominal muscles. In this exercise, the individual lies on their back with their feet elevated, either by placing them on a bench or a stable surface. With hands lightly supporting the head, they perform a crunching motion, focusing on lifting the shoulder blades off the ground and twisting the torso to one side to engage the obliques. This movement helps strengthen and tone the muscles along the sides of the abdomen while also engaging the rectus abdominis and transverse abdominis for stability, making it a comprehensive core exercise suitable for building strength and definition.
How to Perform
Begin by positioning yourself on an exercise mat, lying flat on your back.
Elevate your feet by placing them securely on a bench or chair, ensuring that your calves are comfortably supported on the surface.
Place your right hand beside your head, with your left arm extended down by your side, palm facing down for stability.
As you exhale, initiate the movement by lifting your right shoulder off the mat and simultaneously bringing your right elbow towards your left knee, engaging your obliques.
Inhale as you carefully lower your upper body back to the starting position, maintaining control throughout the movement.
Repeat this motion for a set of 15 repetitions, focusing on the contraction of your oblique muscles.
After completing the desired number of repetitions, switch sides by positioning your left hand beside your head and repeating the exercise with your left shoulder lifting towards your right knee.
Remember to maintain proper form and alignment throughout the exercise to maximize its effectiveness in targeting the obliques and engaging the secondary muscles of the abdomen.
Incorporate this bodyweight exercise into your core workout routine to enhance core strength, stability, and definition over time.
★ 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
Ensure proper foot placement on a stable elevated surface such as a bench or chair, with calves resting comfortably.
Maintain a neutral spine position throughout the exercise, avoiding excessive arching or rounding of the back.
Engage the oblique muscles by initiating the movement with controlled contractions rather than relying solely on momentum.
Place one hand beside the head for support and the other arm extended down for stability during the movement.
Exhale as you lift your shoulder off the mat and bring your elbow towards the opposite knee, focusing on the oblique contraction.
Inhale as you lower your upper body back to the starting position with control, avoiding sudden movements.
Keep the neck relaxed and avoid pulling on the head with the hand, allowing the abdominal muscles to do the work.
Aim for a full range of motion by bringing the elbow as close to the opposite knee as comfortably possible.
Maintain a steady pace and rhythm throughout the exercise, avoiding jerky movements.
Perform the prescribed number of repetitions on each side, ensuring balanced development of both obliques.
How Not to Perform
Avoid excessive swinging or using momentum to lift the upper body, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Do not arch your back or allow it to round excessively during the movement, as this can strain the spine and detract from targeting the oblique muscles.
Resist the urge to pull on your head or neck with your hand, as this can place unnecessary strain on the cervical spine and shift the focus away from the obliques.
Avoid holding your breath during the exercise; instead, focus on maintaining a steady breathing pattern to support proper oxygenation of muscles and enhance performance.
Do not rush through the movement; ensure each repetition is performed with controlled and deliberate movements to fully engage the oblique muscles and maximize results.
Avoid lifting your hips off the mat or bench excessively, as this can reduce the effectiveness of the exercise and place strain on the lower back.
Do not neglect proper foot placement and stability; ensure your feet are securely positioned on the elevated surface to maintain balance and stability throughout the exercise.
Avoid overarching or rounding your shoulders excessively; aim to keep them in line with your hips and spine to maintain proper alignment and target the oblique muscles effectively.
Do not neglect proper form for the sake of completing more repetitions; prioritize quality over quantity to prevent injury and ensure optimal muscle engagement.
Avoid allowing your elbows to collapse inward or outward during the movement; keep them in line with your shoulders to maintain proper alignment and maximize the effectiveness of the exercise.
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.
