These are the abdominal muscles located along the sides of the waist. Anyone beginning an abdominal routine or adding lying side oblique crunches to a workout should start with slightly lower reps and sets than someone who has performed oblique exercises before. Why This Exercise is Important: Lying side oblique crunches are an important addition to any abdominal routine if you want to tighten up your waist line and strengthen your core. Single-Leg Side Plank with Leg Raise. Lying Side Oblique Crunches - Abs Exercise Guide with Photos Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. It's great for the core. Side crunches are an abdominal exercise that targets the oblique muscles – the largest and outermost of the abdominal muscle group. This feature is not available right now. "Side plank dips are a more challenging way to fire up the obliques in a side plank … A strong core helps with proper posture as well as preventing injury to the back. Exhaling, crunch your torso forward and to the right … ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! View our extensive database of exercise guides for a comprehensive list of exercises that target the abs. Other Exercises To Use: Several other exercises will work the oblique muscles in the same way as lying side oblique crunches. Find related exercises and variations along with expert tips Start this exercise by having one hand reach to touch your heel on the same side. Lying Side Oblique Crunches – Abs Exercise Guide with Photos, T-Stabilization Lockout – Core Exercise Guide with Photos, Smith Machine Close Grip Bench Press – Triceps Exercise Guide, Straight Bar Cable Pushdown – Triceps Exercise Guide, Medicine Ball One Arm Pushups – Chest Exercise Guide, Weight Loss Stories – Jessica Huston Lost 130 Pounds, Top 5 Fat Loss Tips To Get Ripped and Shredded, You Need To Be Selfish To Achieve Your Health and Fitness Goals. Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life! function MM_jumpMenu(targ,selObj,restore){ //v3.0 The exercise can be varied by lying on a soft training ball (i.e. I was doing an at-home workout the other night and didn't like one of the ab exercises the trainer had listed for the oblique muscles, so I decided to swap it out with a side-lying crunch. It's much harder than it seems. Fit Father Project - Fitness For Busy Fathers 57,106 views Thanks! 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Strengthens the obliques and rectus abdominis or "six-pack" muscles, Excellent high-rep burnout movement for obliques. … Sit down on top of the … Sign In. Keep both arms laid flat on the floor by your sides. Lower your body back to the floor, repeat, and then switch sides. Work on maintaining the proper form by keeping your fingertips on the back of your head, rolling your knees to one side, and bringing one side up at a time to meet your knees on the opposite side. Strengthening the oblique muscles through lying side oblique crunches serves several purposes. Exercise Instructions: Lie on your right side with your legs on top of each other with your knees bent. 200 characters left. The first is to ensure the oblique muscles are adequately assisting in spinal flexion and trunk rotation. We wish you great success in reaching your health and fitness goals! Which Exercises Will Help Reduce My Big Breast Size. The movement begins with attempting to shorten the distance between your sternum and your hip (the hip closest to the ceiling). Lift your hips so that your body is straight from head to heels. Assume a side-lying position on a Roman chair, oblique bench or Yessis Back Machine. They assist in flexing and rotating the trunk. Muscles also worked include: 1) Begin by lying on your side, forearm down, knees slightly bent. Your heels should be about a … workout correctly the first time, every time. Exercise Advice: Using a medicine ball, get into a regular pushup position. Kristin S. demonstrates how to properly perform a side lying oblique crunch while offering tips on how to maintain proper alignment and modify if necessary. } It can be performed for a specific number of reps or to fatigue or failure as part of the ab-focused portion of any workout. Some of these exercises include fingers to heel oblique touchers, barbell oblique side bends, lying oblique leg raises and hanging oblique knee raises. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Don't risk doing a workout improperly! Lift your torso and squeeze the obliques. if (restore) selObj.selectedIndex=0; with in-depth instructional videos. This exercise is performed lying down with no equipment needed other than a mat. //-->. Place your left fingertips behind your left ear. Fully extend your arms down the side of your body, palms facing in. After the oblique muscles has been developed, the reps can then be progressively increased to 15-20 reps with 3-4 sets. These can be combined with a complete abdominal routine as well. Crunch up with your side as high as you can, focusing on the movement to work the obliques as much as possible. How To Do An Oblique Crunch. Avoid injury and keep your form in check Doing this will involve a wide variety of other muscles which will take the contraction off of the oblique muscles. Side Oblique Crunch with Arms Extended: Done by lying on any of the sides while keeping the arms extended overhead and the elbows in line with each other. Things To Avoid: When performing lying side oblique crunches, it is important to completely isolate the oblique muscle. it is. Bring top hand behind the head so elbow is also bent. Muscles Targeted: Lying side oblique crunches focus on the internal and external oblique muscles. This will ensure that the contraction stays on your oblique muscles and you do not strain your neck. Secondly, in order to achieve an all around strong core, the oblique muscles must be strengthened. In addition to strengthening the oblique muscles, this movement also works the core and other supporting abdominal muscles. Lie on your right side (with feet stacked) and prop yourself up on your forearm. Yes No. Terms and Conditions | Privacy Policy | Copyright © 2020 ShapeFit, LLC. The Side Oblique Leg Raise is an exercise that primarily targets the oblique muscles. Lie on the floor on the side of your body with stretched legs and resting on each other. It’s been years since I’d done this exercise, but I was quickly reminded of how challenging (in a good way!) This is the start position. This is my favorite side oblique crunch exercise, it requires some practice to perform correctly, but it's worth it. Side Oblique Crunch with Legs Elevated: Involves lying on the floor with your legs positioned on a Bosu or stability ball and then performing the crunches. Keep your neck relaxed. The oblique muscles lie on the ilium and the fifth through 12th ribs, connecting to the rectus abdominis fascia. You should now be laying in the position you started in. Include your email address to get a … When the trunk is rotated, both the internal and external oblique muscles contract. Leave one hand…, Name: Jessica Age: 48 Family Status: Married with 1 daughter Occupation: Personal trainer and grocery…, When it comes to burning body fat and getting lean, the overall process can be…, How much should I weigh for my height? ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. Benefits: The focus here is on side flexion of the obliques, and on going as far into the … Exercise Instructions: Begin by lying on your back on a mat on the floor with both feet flat on the floor as well. After doing several repetitions on the left side, switch and repeat on the right side. 1. Place your left hand on the side of your head. The lying oblique crunch is a bodyweight exercise targeting the oblique muscles. Lie on your side with your knees slightly bent, one leg on top of the other and place your right hand behind the head. is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. The lying oblique crunch is a bodyweight exercise targeting the oblique muscles.