Side Crunches: Video Tutorial & Exercise Guide
| Workout | Side Crunches |
| Primary Muscle Group | Obliques |
| Secondary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Side Crunches: Video Tutorial & Exercise Guide
Secondary Muscles Group
Side Crunches: Step-by-Step Guide
- Step 1: Lie down on your back with your knees bent and feet flat on the floor. Place your hands behind your head for support, but avoid pulling on your neck.
- Step 2: Drop your knees to one side, keeping your feet stacked and your shoulders flat on the ground. Engage your core and get ready to crunch.
- Step 3: Begin the movement by curling your torso up and toward the side where your knees are pointing, focusing on engaging your obliques. Exhale as you crunch up.
- Step 4: Pause briefly at the top of the movement, squeezing your oblique muscles, and then slowly lower yourself back to the starting position.
- Step 5: Complete the desired number of reps on one side, then switch sides and repeat the movement, bringing your knees to the opposite side.
Side Crunch: Overview
Side crunches are an effective core exercise that specifically targets the obliques, the muscles located on the sides of your abdomen. By performing crunches with a twisting motion, you can build strength in your obliques while also engaging your rectus abdominis (the “six-pack” muscles).
This exercise is a great addition to your core routine, as it helps improve core stability, enhances balance, and contributes to a well-rounded ab workout by addressing the often-overlooked oblique muscles. Side crunches can be modified for all fitness levels and can be done anywhere without equipment.
Side Crunches: Benefits
Side crunches primarily target the obliques, helping to tone and strengthen these muscles, which are crucial for rotational movements and overall core stability. Strong obliques can improve posture and balance, as well as reduce the risk of lower back injuries.
This exercise also engages the rectus abdominis and hip flexors, making it an excellent choice for developing a strong, well-defined midsection. Additionally, side crunches enhance spinal mobility and can help improve performance in sports that require twisting or side-to-side movements, such as tennis or golf.
Side crunches are a versatile exercise that can be done without equipment, making them accessible for people of all fitness levels.
Side Crunches: Pro Tips & Advanced Techniques
Keep your movements slow and controlled to maximize the engagement of your oblique muscles. Avoid pulling on your neck with your hands, and instead focus on using your core to lift your torso. For an added challenge, try holding a weight or medicine ball in front of your chest as you crunch. Want to build those obliques? Let’s crunch!
Side Crunches: Progression Plan
Beginner
Intermediate
Advanced
Side Crunches: Frequently Asked Questions (FAQs)
What muscles do side crunches target?
+Side crunches primarily target the obliques, but they also engage the rectus abdominis and hip flexors during the movement.
Are side crunches safe for beginners?
+Yes, side crunches are safe for beginners as long as proper form is maintained. Start with bodyweight side crunches and focus on using your obliques to perform the movement without straining your neck.
How can I make side crunches more challenging?
+To make side crunches more difficult, you can add resistance by holding a weight or a medicine ball in front of your chest. You can also increase the hold time at the top or perform the exercise with slower, more controlled reps.
How often should I include side crunches in my routine?
+Side crunches can be included in your core routine 2-3 times per week. Pair them with other core exercises like planks, leg raises, or Russian twists for a well-rounded ab workout.
What common mistakes should I avoid when doing side crunches?
+Avoid pulling on your neck or using your arms to lift yourself. Focus on engaging your obliques to lift your torso and keep the movement controlled throughout the exercise.
