Exercise Instruction: Oblique Crunch 101
Tip: Print out this form so you can follow along as you watch the video. The instructions on this form can be a helpful resource while practicing this exercise.
Crunch Progression: Oblique Crunch 101
The crunch progression exercises target the upper abdominal muscles. They are a nice complement to the exercises you are doing to improve your lower abdominal muscle strength.
How can I benefit by learning this exercise?
Doing oblique crunches can help improve the overall strength of your core. They help to tone and strengthen the external oblique abdominal muscle, which angle down the sides of your abdomen. Working these muscles adds a toned look to the abdomen while also providing additional stability to your core.
How do I perform this exercise?
Lie on your back with your knees bent, your feet flat on the floor, and your arms stretched forward. Next, point your arms to one side, in the direction of your hip pocket. Tuck your chin toward your chest, lifting your head off the mat and then curling your upper body in the direction of your hands. Curl up until you feel a natural stopping point. Slowly return to the starting position, keeping your back flat on the mat. Repeat the exercise to one side, and then do a set to the other side. If it’s too easy doing the exercise with your arms outstretched, advance the exercise by crossing your arms.
How many and how often should I do this exercise?
- Sets: 1 - 2
- Repetitions: 10
- Hold: 0 - 2 seconds
- Perform: 1 - 2 times per day
Are there other recommendations I need to be aware of?
Keep your chin close to your chest as you curl your upper body. Attempt to keep your back flattened during the exercise. To ensure that you breathe while exercising, consider breathing out with each attempt to curl up. Inhale as you return to the starting position.
What should I watch out for while doing this exercise?
If your back arches up during exercise, you will end up compensating by using unwanted muscles. If your back arches while doing the exercise with your arms crossed, revert back to doing the exercise with your arms outstretched. If you still find that your back arches during this exercise, bend your knees further by bringing your heels closer to your buttocks.