Oblique Crunch Guide: How to Master Oblique Crunches

The oblique crunch is a bodyweight exercise that targets your core muscles—specifically the obliques on the sides of your abdomen. Perform oblique crunches by lying on your back with your torso and legs forming a straight line. Bend your knees toward you and place your right ankle on your left knee. Lift your shoulder blades off the floor and curl the right side of your body toward your left knee. Complete a full set of oblique crunches before repeating the exercise on your opposite side, this time placing your left ankle on your right knee.

Consider some of the benefits of incorporating oblique crunches into your workout routine.

1. 1. Oblique crunches strengthen your oblique muscles. Other core exercises like the standard crunch and sit-up target the abdominal muscles on the front of your body like the rectus abdominis, also known as the six-pack muscle. In contrast, oblique crunches hone in on the sides of your body.
2. 2. Oblique crunches tone your body. With practice and proper form, oblique crunches can help tone your abs, glutes, and lower back muscles.
3. 3. Oblique crunches are versatile. Once you’ve mastered your oblique crunching form, consider working with a personal trainer to practice more advanced oblique exercises. For a weighted variation, try holding a pair of dumbbells during the oblique crunching movement. Perform oblique V-ups by lifting your upper body and lower body through a greater range of motion than a standard oblique crunch.

For oblique crunches, begin by performing 2–3 sets of 10–15 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Lie face-up on an exercise mat with your knees bent and your feet on the floor. Place your left ankle over your right knee. Place your left arm by your side and your right hand on the outside of your head. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis and bring your ribcage down.
2. 2. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
3. 3. Begin the upward movement by squeezing your abs. While squeezing your abs and oblique muscles, curl the right side of your upper body off the floor and rotate toward your left knee. Your right elbow should travel toward your left knee. Pause at the top of the movement.
4. 4. Slowly lower to the starting position while maintaining tension on your abs.
5. 5. Repeat for the desired number of repetitions and then switch sides.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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