Side Crunch (AKA Oblique Crunch) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Obliques
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Side Crunch (also known as the Oblique Crunch) is a bodyweight exercise that targets the oblique muscles, with secondary emphasis on the abs. To perform this exercise, lie on your side with your knees bent and feet stacked, and then raise your torso towards your knees while engaging the obliques. This motion helps strengthen and tone the sides of the core. The Side Crunch is effective for improving core stability and enhancing overall abdominal strength without the need for any equipment, making it ideal for at-home workouts or routines focused on building core strength.
How to Perform
Begin by lying on your back in a comfortable position with your knees bent and shifted to one side.
Place the hand that is opposite to the side you are working behind your head for support, and use your other hand to gently touch your abdominal muscles to engage them.
Start the movement by tightening your core and lifting your upper body off the ground, focusing on using your obliques to raise your torso.
Gradually lower your torso back to the starting position with control, maintaining tension in your abs throughout the movement.
Complete the designated number of repetitions on one side, then switch to the opposite side and repeat the process.
★ 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
Exhale forcefully as though you're blowing out candles on a cake, holding the contraction for a brief moment to enhance your mind-muscle connection.
If you feel discomfort in your lower back while performing this exercise, it’s advisable to switch to movements that focus more on anti-extension and anti-rotation to avoid strain.
Refrain from placing your hands behind your head during the exercise, as it can put unnecessary pressure on your neck and lead to discomfort.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to raise your torso. This can take the focus away from the obliques and waste energy. Instead, use controlled movements, ensuring that your abs and obliques are doing all the work.
Don’t Overextend the Neck: Keep your neck neutral throughout the exercise. Avoid pulling on your head with your hands, as this can strain your neck. Focus on engaging your core rather than using your neck muscles to lift.
Keep Your Lower Back in a Neutral Position: Avoid arching your lower back excessively. This can put unnecessary strain on your spine. Make sure to press your lower back into the floor as you perform the crunch, keeping the movement focused on the obliques.
Do Not Rush Through the Reps: Speeding through the repetitions reduces the effectiveness of the exercise and increases the risk of injury. Perform each rep slowly and with intention, engaging the core fully on each side.
Avoid Holding Your Breath: Failing to breathe properly can lead to tension in your body and unnecessary fatigue. Remember to exhale forcefully as you lift, and inhale as you return to the starting position.
Don’t Let Your Knees Move: Keep your knees and legs stable during the exercise. Shifting or using your legs to help with the movement can reduce the focus on the obliques and diminish the exercise's effectiveness.
Do Not Overcompensate With Your Arms: While using your hands for support, do not rely on them to lift your body. The arms should only assist in maintaining balance, with the primary effort coming from your core.
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.
