Oblique Crunches Floor 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Obliques
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Oblique Crunches Floor is a bodyweight exercise that primarily targets the oblique muscles while also engaging the abs as secondary muscles. By lying on the floor with legs rotated to one side and knees together, the exercise focuses on controlled upper body lifts using the obliques, ensuring the neck remains relaxed and the core is actively engaged. The movement emphasizes slow, deliberate contractions and a brief pause at the top to maximize oblique activation, making it effective for strengthening the lateral core and improving overall core stability.
How to Perform
Lie on the floor and gently twist your legs to one side, allowing your outer thigh to rest on the ground while keeping your knees stacked together.
Place your hands lightly behind your head and lift your upper body by contracting your oblique muscles, making sure the movement comes from your core rather than pulling on your neck.
Hold the lifted position briefly at the top to maximize muscle engagement.
Slowly lower your torso back down to the starting position with control.
Complete the desired number of repetitions on one side, then rotate your legs to the opposite side and repeat the same steps for balanced oblique development.
★ 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
Activate your core: Focus on tightening your oblique and abdominal muscles as you lift your upper body, avoiding any tension in your neck or lower back. Let the movement originate from your core rather than pulling with your hands or head.
Move deliberately: Perform each crunch slowly and with control, ensuring that your shoulder rises toward the opposite knee before returning to the starting position. Avoid fast, jerky motions that compromise form and reduce effectiveness.
Maintain proper breathing: Inhale as you lower your body back down and exhale while lifting, keeping a steady rhythm to support core engagement and stability throughout the exercise.
How Not to Perform
Do not pull on your neck or head with your hands, as this shifts the effort away from the obliques and can cause strain.
Do not use fast, jerky movements; rushing reduces muscle activation and increases risk of injury.
Do not lift your legs or let your knees separate, which decreases oblique engagement and destabilizes your form.
Do not arch your lower back off the floor, as this can lead to back strain and reduces effectiveness.
Do not hold your breath; improper breathing limits core activation and endurance.
Do not let your shoulders drop too quickly; uncontrolled lowering wastes energy and reduces tension on the obliques.
Do not twist your torso excessively beyond a comfortable range, which can stress the spine and reduce oblique focus.
Do not neglect pausing briefly at the top; skipping this reduces the contraction and overall muscle activation.
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.
