Don't risk doing a workout improperly! Avoid injury and keep your form in check Sign In. Kristin S. demonstrates how to properly perform a side lying oblique crunch while offering tips on how to maintain proper alignment and modify if necessary. In order to do this, it is necessary to avoid allowing other muscles to interfere with the oblique muscle contraction. pilates/bosu ball), and you can increase the load by holding a weight against your chest. Side Plank Dips. Crunch up with your side as high as you can, focusing on the movement to work the obliques as much as possible. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart. Side Oblique Crunch with Legs Elevated: Involves lying on the floor with your legs positioned on a Bosu or stability ball and then performing the crunches. Muscles Targeted: Lying side oblique crunches focus on the internal and external oblique muscles. The oblique muscles lie on the ilium and the fifth through 12th ribs, connecting to the rectus abdominis fascia. This creates a slimming effect along the waist and shrinks the overall size of the waistline. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Your heels should be about a … You can unsubscribe at anytime. Stability takes center stage with this plank variation, which forces you to perform it in an already challenging position. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. Doing this will involve a wide variety of other muscles which will take the contraction off of the oblique muscles. To do this properly, first ensure that your overall body position is properly positioned. You should now be laying in the position you started in. Single-Leg Side Plank with Leg Raise. Lower your body back to the floor, repeat, and then switch sides. Side Oblique Crunch with Arms Extended: Done by lying on any of the sides while keeping the arms extended overhead and the elbows in line with each other. I was doing an at-home workout the other night and didn’t like one of the ab exercises the trainer had listed for the oblique muscles, so I decided to swap it out with a side-lying crunch. Do not pull on the back of your head with your hand. Keep your arm and hand relaxed as you contract up to the top position. Place your bottom arm on … Why This Exercise is Important: Lying side oblique crunches are an important addition to any abdominal routine if you want to tighten up your waist line and strengthen your core. This will ensure that the contraction stays on your oblique muscles and you do not strain your neck. All rights reserved. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Lift your hips so that your body is straight from head to heels. "Side plank dips are a more challenging way to fire up the obliques in a side plank … How To Do An Oblique Crunch. View our extensive database of exercise guides for a comprehensive list of exercises that target the abs. The Side Oblique Leg Raise is an exercise that primarily targets the oblique muscles. The best sleeping position for back pain, neck pain, and sciatica - Tips from a physical therapist - Duration: 12:15. Not Helpful 0 Helpful 0. How to Do a Side-Lying Crunch Start lying on a mat in a supine position (facing upward) with your knees bent and your feet flat on the mat. Be sure that your legs are slightly bent at the knee and you are lying completely on your side. Place your left hand on the side of your head. T-Stabilization. workout correctly the first time, every time. Muscles also worked include: After the oblique muscles has been developed, the reps can then be progressively increased to 15-20 reps with 3-4 sets. … We hate spam! After doing several repetitions on the left side, switch and repeat on the right side. Side Plank Oblique Crunch. Originating at the lower seven ribs, the obliques are situated on either side of your torso with the muscle fibers connected to the pelvic and pubic bones. should be done before you give it a shot. Be sure that your hips are directly on the seat when you secure the feet between the rollers or under the rollers depending upon the machine. 1. TRX straps add a balance and stability challenge, taking oblique crunches up a notch. Lie on your right side (with feet stacked) and prop yourself up on your forearm. } The lying oblique crunch is a bodyweight exercise targeting the oblique muscles. Unlike other crackles, in this variation we will throw one leg to one side, that is, over the other, while keeping the trunk straight. This question lends itself to a very…, A lot of people come to fitness coaches like me and expect miracles. Exercise Instructions: Lie on your right side with your legs on top of each other with your knees bent. Do not allow yourself to roll too far forward or too far onto your back. These are the abdominal muscles located along the sides of the waist. Anyone beginning an abdominal routine or adding lying side oblique crunches to a workout should start with slightly lower reps and sets than someone who has performed oblique exercises before. It's great for the core. The movement begins with attempting to shorten the distance between your sternum and your hip (the hip closest to the ceiling). Already have a Bodybuilding.com account with BodyFit? Yes No. Tone and Tighten Recommended for you ... Alternatively, lifting the hip in a side plank is another type of oblique crunch. 200 characters left. Other Exercises To Use: Together with the elbow to knee oblique crunches, you can also perform decline AB crunches for your lower abs and abdominal butt raises for the middle and upper abs. Secondly, in order to achieve an all around strong core, the oblique muscles must be strengthened. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! It is recommended to begin with a routine of 8-10 reps and 2-3 sets for this exercise. Try this Oblique Crunch With Long Legs and then check out our workout 9 Oblique Exercises to Tone Your Abs. This will also take the contraction away from the oblique muscles. Lie on the floor on the side of your body with stretched legs and resting on each other. Lift your torso and squeeze the obliques. Step 2 Contract your oblique muscles — this crunching movement should drive your elbow toward your knees and lift your head, neck and shoulders as you lift your legs and feet off the mat. We wish you great success in reaching your health and fitness goals! Quickly read through our step-by-step directions to ensure you're doing each Place your left fingertips behind your left ear. They assist in flexing and rotating the trunk. Do not pull your chin into your chest. The oblique crunch is a classic bodyweight exercise for strengthening your internal and external obliques. //-->. Start by lying down on the left side of your body. Reps and Sets: When beginning any exercise it is important not to over stress the muscle to the point of injury. When the trunk is rotated, both the internal and external oblique muscles contract. These can be combined with a complete abdominal routine as well. Fully extend your arms down the side of your body, palms facing in. Which Exercises Will Help Reduce My Big Breast Size. Start this exercise by having one hand reach to touch your heel on the same side. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. They expect…. Terms and Conditions | Privacy Policy | Copyright © 2020 ShapeFit, LLC. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! function MM_jumpMenu(targ,selObj,restore){ //v3.0 1) Begin by lying on your side, forearm down, knees slightly bent. if (restore) selObj.selectedIndex=0; Calories Per Day Calculator – How Many Calories Do You Need? Your waist should be on the far edge of the support seat when your legs … Oblique Crunch Read More » In addition to strengthening the oblique muscles, this movement also works the core and other supporting abdominal muscles. Please try again later. Keep your neck relaxed. Assume a side-lying position on a Roman chair, oblique bench or Yessis Back Machine. This exercise is performed lying down with no equipment needed other than a mat. Exhaling, crunch your torso forward and to the right … Bend your knees slightly, around a 45-degree angle, and place your right hand behind your head. View our enormous library of workout photos and see exactly how each exercise Strengthening the oblique muscles through lying side oblique crunches serves several purposes. Some of these exercises include fingers to heel oblique touchers, barbell oblique side bends, lying oblique leg raises and hanging oblique knee raises. All Rights Reserved | About Us | Contact Us. I was doing an at-home workout the other night and didn't like one of the ab exercises the trainer had listed for the oblique muscles, so I decided to swap it out with a side-lying crunch. with in-depth instructional videos. Reach your top arm high into the air. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. 2) Roll slightly back onto your glute, like your sitting on the back pocket of your blue jeans and lift legs a few inches off the mat. Oblique crunches can be a great way to improve your overall core strength and tone up your abdominal muscles. Lying Side Oblique Crunches – Abs Exercise Guide with Photos, T-Stabilization Lockout – Core Exercise Guide with Photos, Smith Machine Close Grip Bench Press – Triceps Exercise Guide, Straight Bar Cable Pushdown – Triceps Exercise Guide, Medicine Ball One Arm Pushups – Chest Exercise Guide, Weight Loss Stories – Jessica Huston Lost 130 Pounds, Top 5 Fat Loss Tips To Get Ripped and Shredded, You Need To Be Selfish To Achieve Your Health and Fitness Goals. Thanks! The oblique crunch begins with one lying on their side (whichever side they prefer), hips and knees bent to roughly 45 degrees, legs resting on the floor, and back flat on the floor with the hands beside the head. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Strengthens the obliques and rectus abdominis or "six-pack" muscles, Excellent high-rep burnout movement for obliques. it is.