How to Do the Oblique Crunch Adominal Exercise

Doing the oblique  crunch is not difficult. It doesn’t require any gym equipment, and yet doing the oblique crunch yields gym-quality results. It is also one of the most effective exercises available to target the obliques. But why should you target the obliques?

The Obliques: An Overview

Your abs and core are made up of a series of muscles. The obliques are the muscles of the abdomen that run on either side of the central abdominal muscles. They form the sides of your waist and frame the “six pack” that people work so hard to attain.

The Oblique Crunch: Why it Works

The oblique crunch targets several muscles: the rectus abdominis, the external obliques and the internal obliques. The oblique crunch is what gives you that natural “V” shape and accentuates your waist. The oblique crunch is an extremely effective exercise for targeting your core and abs and increasing strength in this hard to target muscle group.

The Oblique Crunch: How it’s Done

Make sure to maintain proper form to make this exercise most effective. Here are the steps to this ab shredding exercise:

  1. Lie on your back on the floor. Make sure your back is flat against the floor and that your knees are bent with your feet resting flat on the floor.
  2. Gently lower your legs to the right and allow your knees to rest on the floor.
  3. Now, put your fingertips on either side of your head with your elbows out on either side. Place them just behind your ears. Your fingertips should provide some support as you move, but shouldn’t pull or strain your neck.
  4. Flatten the arch of your back into the ground by pushing your lower back flat onto the floor. Hold your lower back in this position as you move.
  5. Slowly curl your shoulders up just a few inches off the floor, crunching forward toward your hip.
  6. Count to 2 as you hold this crunch then move back to the first position in a slow controlled release.
  7. Repeat this crunch 10 times then switch knees over to the other side and repeat.

The Oblique Crunch: Tips for Flat Abs

To really shred your abs, do this exercise 3-5 times per week. Increase your repetitions as you become stronger and build endurance. In order to see the best results, this should be coupled with a healthy diet and exercise regimen. It is also recommended that you stretch your muscles after these exercises. Alternate muscle groups each day in order to avoid muscle fatigue and cramping. A well-rounded strength training schedule might include abdominal exercises on Monday, Wednesday and Friday, with a focus other muscle groups, such as legs or arms, on Tuesday, Thursday and Saturday. Combine the oblique crunch with other abdominal exercises to increase the effectiveness of your abdominal workout and increase your abdominal strength.


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