Oblique crunches are a great way to tone your abdominal muscles and strengthen your core. They target the oblique muscles, which are located on either side of your rectus abdominis muscle. Oblique crunches are a variation of traditional crunches and involve twisting your torso to the side as you lift your shoulders off the ground.
Step 1: Lie on Your Back
Start by lying on your back on a mat or soft surface. Keep your knees bent and your feet flat on the ground. Place your hands behind your head with your elbows out to the sides.
Step 2: Lift Your Shoulders
Slowly lift your shoulders off the ground, using your abdominal muscles to crunch forward. Keep your elbows out to the sides and your chin pointing towards the ceiling. Hold this position for a few seconds.
Step 3: Twist Your Torso
As you hold the crunch position, twist your torso to the left side, reaching your right elbow towards your left knee. Keep your left elbow out to the side and your right leg straight. Hold this position for a few seconds, feeling the contraction in your oblique muscles.
Step 4: Return to Center
Slowly return to the starting position, with your shoulders and head on the ground. Take a deep breath and then repeat the crunch on the other side, twisting your torso to the right and reaching your left elbow towards your right knee.
Step 5: Repeat
Continue alternating sides for 10-15 reps on each side, or until you feel a good burn in your oblique muscles. Make sure to keep your movements slow and controlled, and focus on using your abdominal muscles to lift your shoulders off the ground.
Tips for Success
Here are some tips to help you get the most out of your oblique crunches:
- Keep your movements slow and controlled, and focus on squeezing your oblique muscles as you twist your torso.
- Don't use your hands to pull your head forward, as this can strain your neck muscles. Instead, focus on lifting your shoulders off the ground using your abdominal muscles.
- Breathe deeply throughout the exercise, exhaling as you lift your shoulders and inhaling as you lower them back down.
- For an extra challenge, hold a weight or medicine ball in your hands as you perform the crunches.
Conclusion
Oblique crunches are a great way to target your oblique muscles and strengthen your core. By following these simple steps and tips, you can perform oblique crunches with proper form and get the most out of your workout.