Core / Beginner / Isolation (single joint)

Oblique Crunches

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. Lie 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.
2. Make sure your feet are elevated and resting on a flat surface.
3. Now lift the shoulder in which your hand is touching your head.
4. Simply 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.
5. After your knee touches your elbow, lower your body until you have reached the starting position.
6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

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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