Side Plank Oblique Crunch 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Obliques
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Side Plank Oblique Crunch is a bodyweight exercise that primarily targets the obliques while also engaging the abs as a secondary muscle group. It involves holding a side plank position with the feet stacked and the supporting elbow on the ground, maintaining a straight line from head to feet. From this position, the top hand is placed behind the head, and the top elbow and knee are brought toward each other in a controlled crunch, activating the obliques. The movement is then extended back to the starting position, and the exercise is repeated for the desired number of reps on each side, promoting core strength, stability, and oblique definition.
How to Perform
Lie on one side and support your body on your forearm, stacking your feet on top of each other.
Position your upper hand behind your head, keeping your elbow lifted toward the ceiling.
Tighten your core and raise your hips so your body forms a straight line from head to feet.
Curl your top elbow and knee toward each other, focusing on squeezing your obliques.
Slowly return your arm and leg to the extended starting position.
Repeat for the planned number of repetitions, then switch to the other side.
Maintain steady breathing and controlled movements throughout to maximize core engagement and stability.
★ 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
Keep your hips lifted and aligned to maintain proper form throughout the exercise.
Focus on controlled movements rather than speed to fully engage the obliques.
Avoid letting your lower hip sag, which reduces oblique activation and stresses the spine.
Breathe steadily, exhaling as you crunch and inhaling as you return to the starting position.
Keep your neck neutral to prevent strain during the movement.
Engage your core before initiating the crunch to stabilize your body.
Ensure your elbow stays directly under your shoulder to protect the shoulder joint.
Move only as far as your flexibility allows to avoid overextending or twisting incorrectly.
Maintain proper alignment of your stacked feet to support balance.
Perform equal reps on both sides to develop balanced core strength.
How Not to Perform
Don’t let your hips drop toward the ground during the exercise.
Don’t use momentum to bring your elbow and knee together.
Don’t twist your spine excessively while crunching.
Don’t lock or strain your neck; keep it neutral.
Don’t position your supporting elbow outside or too far from your shoulder.
Don’t perform the exercise too quickly, which reduces oblique engagement.
Don’t allow your stacked feet to slide or misalign, compromising balance.
Don’t neglect equal reps on both sides, which can create muscular imbalance.
Don’t hold your breath; maintain steady breathing throughout the movement.
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.
