Side Crunch Exercise Guide: How to Master Side Crunch Form

Side crunches, also known as oblique crunches, are an effective ab exercise for increasing core strength. They activate both the abdominal and oblique muscles (the muscles on the sides of your body). If you're looking to strengthen your abdominal muscles, side crunches are a great exercise to help you reach your fitness goals. No equipment is required to practice this abs workout—you can easily practice side crunches at the gym or as part of your home workout routine.

To perform side crunches, lie on your back with your knees bent and your feet on the floor (as if you're about to do a sit-up). Keep your upper body in a straight line as you lower your knees to one side. Your knees should be stacked on top of one another with your legs still bent. Squeeze your oblique and gently lift your shoulders, keeping your lower back on the floor. Switch sides for the desired number of sets and repetitions.

For side crunches, begin by performing 2–3 sets of 10–15 repetitions on your left and right side. Choose your number of sets and repetitions based on your ability to maintain good technique throughout the core workout.

1. 1. Lie face-up on an exercise mat with your knees bent and your feet on the floor.
2. 2. Without moving your upper body, lower your legs to the floor so your legs form a 90-degree angle. Your knees and feet should be stacked on top of each other with your left knee on the floor and your right knee stacked on top.
3. 3. Place your right hand on the back of your head. Place your left hand on the floor to help stabilize your body.
4. 4. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your ribs should be down and your pelvis should be slightly tucked. Begin all repetitions from this starting position.
5. 5. Keep your lower body still and begin the upward movement by squeezing your right oblique. Curl your shoulders off the floor while squeezing your oblique to perform a side bend, moving your right elbow toward your right hip. Pause at the top of the movement.
6. 6. Slowly lower to the starting position while maintaining tension in your oblique.
7. 7. Repeat for your desired number of repetitions before switching from your left side to your right side.

As a strength-training exercise, side crunches target several muscles in your upper body among other benefits.

1. 1. Side 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. By contrast, side crunches hone in on the sides of your body—specifically your internal and external obliques.
2. 2. Side crunches tone your body. With practice and proper form, side crunches can help tone your abs, glutes, and lower-back muscles.
3. 3. Side crunches are a versatile ab workout. Once you’ve mastered your side 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 side crunching movement. Perform side V-ups by lifting your upper body and lower body through a greater range of motion than a standard side crunch.
4. 4. Side crunches can provide a boost of cardio. Unlike the side plank—an oblique exercise that requires you to hold your body still—side crunching can provide more of a cardio workout when performed properly.

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.

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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