Oblique Crunch

Muscles Oblique Crunch Works

Main muscleSit in the machine and curl your chest toward your knees. The main muscle driving this movement is your rectus abdominis. Your abs contract to bring your ribs and pelvis closer together.

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 crunch down, the front of your abs should shorten and tighten. The goal is a strong abdominal squeeze, not just moving the handles far.

Signs you're offIf you yank the handles with your arms or neck, your abs are not doing the work. If you bounce through the rep, abdominal tension will drop.

Remember thisThink about folding your abs, not pulling the handles down.

Muscles used

• Rectus abdoministhe front abs, commonly called the six-pack
• Rectus abdoministhe front abs, commonly called the six-pack
• Transverse abdominisdeep core muscle that wraps around the waist like a belt
• Quadratus lumborumdeep muscle along the side of the lower back

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 forThe Mat is short, so Avoid starting with your shoulders or hips touch 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 fixOne side of my body tightens, and my body slowly loses control.