Oblique Crunch
Muscles worked
Instructions
- 1Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
- 2Make sure your feet are elevated and resting on a flat surface.
- 3Now lift the shoulder in which your hand is touching your head.
- 4Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
- 5After your knee touches your elbow, lower your body until you have reached the starting position.
- 6Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
- 7Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
About Oblique Crunch
The oblique crunch is a bodyweight isolation exercise that targets the abs, particularly the obliques, through trunk rotation toward the opposite knee. Lying down, one hand behind the head, you bring the shoulder toward the opposite hip while curling, without pulling on the neck. Simple and beginner-friendly, it strengthens the lateral core and complements the classic ab work, which is often too focused on the straight portion. Train both sides equally for symmetrical development, and chase trunk rotation rather than a mere elbow movement.
check_circleBenefits
- check_circleSpecifically targets the obliques to define the waistline
- check_circleStrengthens the trunk's ability to rotate and side-bend
- check_circleRequires no equipment and is done gently on the floor
lightbulbExecution tips
- lightbulbBring the shoulder toward the opposite knee, not just the elbow
- lightbulbExhale on the way up and squeeze the obliques at the top
- lightbulbKeep the lower back flat and the movement slow
- lightbulbNever pull on your neck with the hand behind your head
warningCommon mistakes
- warningPulling on the neck and tiring it instead of the obliques
- warningTwisting too little, so the obliques never really engage
- warningUsing momentum instead of a controlled contraction
- warningLifting the lower back and shifting work to the hip flexors
helpFrequently asked questions
Do oblique crunches burn love handles?expand_more
They strengthen the obliques, but fat loss depends mainly on diet and a calorie deficit.
How many reps per side?expand_more
Aim for 3 sets of 12 to 20 reps per side, controlling every crunch.
Does the oblique crunch widen the waist?expand_more
No, not at normal training volumes: the obliques do not gain enough mass to visibly thicken the waist. They strengthen the core and refine it rather than widen it.
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