Oblique Crunch

Muscles Oblique Crunch Works

Muscles used

• ObliquesFrom the ribs down to the pelvis
• Rectus abdominisThe six-pack muscles running down the front of your abs
• Transverse abdominisThe deepest core muscle that wraps around your abdomen
• Quadratus lumborumDeep muscle below the ribs

Main muscleTwist your upper body diagonally while lying down. The main muscles used are your obliques, which help rotate your torso.

Supporting musclesYour transverse abdominis keeps your lower back from moving too much, and your obliques keep your torso from leaning to one side.

How it should feelAs you twist up, feel your side tighten. At the top, your ribs should move closer to your opposite hip.

Signs you're offIf you feel tension in your neck or lower back, your form needs adjusting. Don’t twist too quickly—focus on controlled movements.

Remember thisTwist up slowly, bringing your rib toward the opposite hip.

Setting Up for Oblique Crunch

Setup orderLay down a long mat

• Mat

  Set it like thisLay down a Mat long enough to reach from your head to your hips when lying on your side.

  How to checkWhen lying on your side, your shoulder and hip must be on the Mat, and the Mat must not slide on the floor.

Watch out forShort mats often leave your shoulders or hips on the floor

Stance for Oblique Crunch

Foot widthLie on your side with the side of your pelvis on the floor, and stack or line up both feet comfortably.

Where your weight goesSupport yourself through the side of your pelvis and the sides of your feet.

Upper body positionPlace your lower arm comfortably and your top hand lightly beside your head.

Why it mattersIf your pelvis or feet are unstable, your body may sway forward or back as you lift to the side.

How to Grip for Oblique Crunch

Grip typeDo not hold any handles or equipment; lightly place your fingertips beside your ears.

Grip widthPlace both hands in the same position on both sides of your head.

How hard to gripDo not tense your fingers, and do not let your wrists bend.

The Key Point for Oblique Crunch

Without pulling your neck, curl your upper body to the side so that one side of your torso becomes shorter.

Think of it like thisThe feeling of folding the sides short

Before the fixI come up shaking my body, or I put a lot of tension in my neck.

After the fixYou feel one side of your core tighten as you control your body.