Read more. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The side crunch targets the external and internal obliques and strengthens the side ab wall. Start in a side forearm plank: Support yourself on one forearm with your legs outstretched, feet stacked, and hips lifted. This article has been viewed 124,537 times. PROPER FORM AND BREATHING PATTERN The side-to-side crunch and weave builds strength in the midsection while also incorporating a cardio training component. Complete your crunches on the other side of your body. The movement should come from your midsection. If you are pregnant, ask a doctor before performing this exercise. Complete a set of crunches on this side of your body. http://www.latimes.com/health/la-he-try-this-levi-20140816-story.html, http://www.fitday.com/fitness-articles/fitness/equipment/do-you-need-an-exercise-mat.html, https://www.skimble.com/exercises/1834-alternating-side-crunches-how-to-do-exercise, http://www.bodybuilding.com/exercises/detail/view/name/weighted-crunches, http://www.exrx.net/WeightExercises/Obliques/BWSideCrunch.html. To make this exercise less challenging, decrease the number of reps that you do in a set or cross your arms in front of your chest. Primary muscles: Internal and external obliques References. The side-to-side crunch is a great way to work your abdominals and put a special focus on your oblique muscles. Here's why it's good for you, how to modify the move for your needs, and more. Lift your shoulders off the floor, squeeze the obliques and hold for 1 to 2 seconds. Aim for 3 sets of 10-15 reps and work up from there! Always give yourself a day of rest between abdominal workouts. You’re about to feel ab muscles you didn’t know you had. Don't overdo it if you are too uncomfortable. Adjust your routine without losing sight of your health and fitness goals! Bend top leg and raise it to meet the same elbow while keeping your body stable in a straight line. Slowly return to the starting position, repeat, and switch sides. Next, rest your fingers at the tips of your ears and lift your head and shoulders slightly off the floor. Keep your elbows pointing straight out to the sides. Spray the gym's mat before and after use. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/87\/Do-Side-to-Side-Crunches-Step-1-Version-3.jpg\/v4-460px-Do-Side-to-Side-Crunches-Step-1-Version-3.jpg","bigUrl":"\/images\/thumb\/8\/87\/Do-Side-to-Side-Crunches-Step-1-Version-3.jpg\/aid1737474-v4-728px-Do-Side-to-Side-Crunches-Step-1-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}. Your information has been successfully processed! Here’s how to take this classic ab exercise up a notch, whether you’re a beginner or a plank…. This exercise helps to sculpt the waist, giving you a more shapely body. Do approximately 1–3 sets of 10–15 reps. Quesadillas are a crowd favorite, and this easy chicken quesadilla … [Read More...], This Mango, Banana & Passion Fruit Smoothie Bowl is a thick blend … [Read More...], Are you tired of always craving sweets and binging on sugary snacks? Also, focus on repeating this exercise regularly and keeping a healthy diet. To get the most out of this exercise, get into the right position, perform the exercise with correct form, and repeat it regularly. Keep a water bottle nearby while you are performing the exercise. This allows damaged muscle fibers to heal before you work them again. If possible, bring your own mat to the gym. Grab a dumbbell (or a bottle of coconut water) to give yourself an extra challenge. The side-to-side crunch is a great way to work your abdominals and put a special focus on your oblique muscles. Lie on your back with your hands supporting your head, bend the knees and rotate your hips to the left. She has been a personal trainer and fitness instructor since 2002. DEMONSTRATION. % of people told us that this article helped them. SIDE CRUNCH INSTRUCTIONS. Performing this exercise may help tighten and tone the sides of your torso, but you will still need to follow a diet and do other types of exercise to lose weight. There are 11 references cited in this article, which can be found at the bottom of the page. Instead, keep spine long and back flat. See a certified medical professional for diagnosis. Include your email address to get a message when this question is answered. A disinfectant spray should be available at your gym. This high-intensity exercise engages your oblique muscles (side abdominal muscles) by forcing them to support you while you move from side to side. X Be sure that your back is flat against the floor. This article has been viewed 124,537 times. You must answer these questions first, and then decide the best equipment to go with that body. Thank you for signing up. Most gyms provide mats for use at the gym. Roll to the other side to complete a matching set of side plank crunches. To calculate the number of calories burned doing the side crunch, enter your weight and the duration of the exercise: Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back: Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. This core-challenging move is a great option for a full-body workout that you can do at home or at the gym with no equipment needed — just you, yourself, and some sweat. Breathe in as you return to the starting position. Potential injuries to your back or neck may be incurred if this exercise is performed incorrectly. Finally, make a circular motion with your upper body by leaning to the right, moving across the center line of the body, and leaning back up towards the left side of your body. Do not perform this exercise if you have neck of back injuries.



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