Core / Beginner / Isolation (single joint)

Oblique Crunches - On The Floor

An isolation bodyweight exercise for the obliques and abs.

At a glance

Primary

Obliques, Abs

Equipment

Bodyweight

Movement pattern

Trunk rotation, Side bend, Trunk flexion

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

1. Start 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.
2. Place your left hand behind your head.
3. Once 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.
4. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
5. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

Common mistakes

• ✗ Pulling the head and elbow toward the knee.

  Why it hurts: The neck is strained and the ribcage does not rotate.

  ✓ Instead: Keep the hands light and rotate the shoulder toward the opposite hip.

• ✗ Going fast.

  Why it hurts: It turns into flapping and the lower back lifts.

  ✓ Instead: Slow down and keep the lower back on the floor.

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