Oblique Crunches - On The Floor
Muscles worked
Instructions
- 1Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
- 2Place your left hand behind your head.
- 3Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
- 4Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
- 5Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Oblique Crunches - On The Floor
This lateral variation of the classic crunch is performed lying on your side, legs slightly bent on top of each other, to specifically isolate the obliques rather than the rectus abdominis. By lifting the elbow toward the ceiling with your hand behind your head, you perform a short, controlled lateral flexion of the torso, quite different from the traditional straight crunch that works in the sagittal plane. It's a simple, accessible bodyweight exercise, ideal for rounding out an ab routine that too often focuses only on the rectus abdominis. As with any crunch, the range of motion stays small: what matters is the contraction felt along the side of the torso, not how high you move.
check_circleBenefits
- check_circleSpecifically isolates the obliques
- check_circleRequires no equipment
- check_circleComplements ab work focused on the rectus abdominis
- check_circleEasy to add at the end of a workout
lightbulbExecution tips
- lightbulbBend your knees slightly to stabilize the pelvis
- lightbulbLift the elbow, not just the head
- lightbulbHold the contraction for a second at the top
- lightbulbDo the same number of reps on both sides
warningCommon mistakes
- warningPulling on the neck with your hand instead of contracting the obliques
- warningDoing far more reps on one side than the other
- warningRising too high by using the neck instead of the torso
- warningRushing through reps without holding the contraction
helpFrequently asked questions
Should I do this exercise on both sides?expand_more
Yes, always with an equal number of reps to keep oblique development symmetrical.
Is this exercise enough to slim my waist?expand_more
It strengthens the obliques but won't spot-reduce fat there; pair it with a proper diet for visible results.
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