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Exercise Instruction: Oblique Crunch 201

Mon, 01/12/2009 - 10:38 — randale
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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 201

Now that you've successfully tackled the oblique crunch 101 exercise, you're ready for a greater challenge with the oblique crunch 201 exercise. It's harder because positioning your arms closer to your head requires greater muscle action.

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 and your feet flat on the floor. Place the fingertips of your hands lightly behind each ear, keeping your elbows out. Flatten your back as you slowly curl your upper body upward and toward one knee. Curl up until you feel a natural stopping point. Slowly return to the starting position. Repeat the exercise to one side, and then do a set to the other side.

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?

Avoid grasping and pulling your head and neck with your hands. Simply place your fingertips behind your ears to avoid pulling your head and neck. 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 you find that your back arches during this exercise, bend your knees further by bringing your heels closer to your buttocks. If you are still unable to keep your back flat, you may need to go back and work on the “Oblique Crunch 101” exercise with your arms crossed.