Oblique Crunches

  • Alternative Names: Lying oblique crunches, abdominal oblique crunches
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: None
  • Muscles Targeted: Obliques, abs
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: Side, standing, cable, decline, plank, ball, reverse oblique crunches
  • Alternative: Cross-body crunch, oblique crunches on bench

The oblique crunches, commonly performed by gym trainees, are core-strengthening exercises that help in sculpting your waist by engaging the obliques and abdominal group of muscles. These not just tone your abs but also strengthen your back while improving balance and flexibility. The oblique crunch is a great calorie burner, as performing it for 30 minutes helps you lose 200 calories of fat.

Oblique Crunches Exercise Information

  • Alternative Names: Lying oblique crunches, abdominal oblique crunches
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: None
  • Muscles Targeted: Obliques, abs
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: Side, standing, cable, decline, plank, ball, reverse oblique crunches
  • Alternative: Cross-body crunch, oblique crunches on bench

How to do Oblique Crunches

Start the exercise by lying on your back on an exercise mat with the legs bent at your knees and positioned hip-width apart. Placing your hands behind the head, raise your torso slightly and rotate it to one side to perform the crunch. Lower your upper body and then repeat the movements to perform the crunch on the opposite side.

Oblique Crunches

Lying Oblique Crunches Tips

  • Practice the side leg lift and triangle crunches first to become comfortable with the form.
  • Make sure that you inhale during the lowering part and exhale during the elevation part of oblique crunch.
  • After raising your torso, hold the contraction at the top of the movement for a second before descending into the initial position.

Variations

  1. Side Oblique Crunch: Involves lying down on either side of the abdomen and then performing the oblique crunches.
  2. Standing Oblique Crunch: Performed by standing upright and then bringing your elbow down sideways while raising the knee at the same time, so that they make contact.
  3. Cable Oblique Crunch: Involves pulling the rope of a pulley cable down in a crunching movement.
  4. Decline Oblique Crunch: Done by lying on a decline bench and then raising your torso off it.
  5. Plank Oblique Crunch: Performed by starting in a plank position and then bringing the knee toward the shoulder, while crunching the obliques.
  6. Ball Oblique Crunch: Involves lying on a stability or exercise ball and then raising your torso to perform the crunching movement.
  7. Reverse Oblique Crunch: Performed in a lying position with the legs slightly bent and pointing up.

Alternative Exercises

  • Cross-Body Crunch
  • Oblique Crunches on Bench

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