Side Crunch

Differentiation: Mechanics

This variation of an Oblique Crunch is unique. Here is how: you lay on your side. Laying keeps your body stable. Laying allows you to focus less on maintaining balance, (like you would need to do when performing an incline oblique crunch). Avoiding the need to balance allows you to focus more on contracting your oblique muscles. Maximizing each contraction increases their overall definition. You work one side for a full set, | then switch to your other side.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Place a padded exercise mat on the floor.

3) Lie down on the mat on your right side.

4) ...with your knees slightly bent on top of each other.

5) Rest your left hand on your head.

6) ...and place your right arm across your chest.

7) Place your feet together.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you crunch your head and upper body toward your knees, keeping your left hand behind your head.

3) Try to keep your knees and legs stationary as you crunch upward.

4) Hold this position for a count of one second.

5) Then, inhale as you relax to lower your upper body...

6) ...until your right shoulder touches the floor.

7) Repeat reps for a full set on this side of your body.

8) When all reps are finished, reverse the exercise by lying on your left side with your right hand under your head and your left arm across your chest. Then, perform the same number of reps for this side of your body.

Proper Form

Pay special attention to following proper form by...

Keep your hand behind your head.

Try to keep your knees and legs stationary as you crunch upward.

Keep your neck straight when crunching.

Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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