Do Side to Side Crunches

The side-to-side crunch is a great way to work your abdominals and put a special focus on your oblique muscles. This high-intensity exercise engages your oblique muscles (side abdominal muscles) by forcing them to support you while you move from side to side. Performing this exercise is an effective way to address pesky love handles and tighten and tone the sides of the torso. To get the most out of this exercise, get into the right position, perform the exercise with correct form, and repeat it regularly.

Steps

Getting in the Starting Position

1. Prepare your area. Set out a mat, towel, or go to a carpeted area. Make sure you have enough space to perform this exercise.
   • If possible, bring your own mat to the gym. It is not guaranteed that a mat will be available when you get to the gym.
   • Most gyms provide mats for use at the gym. A disinfectant spray should be available at your gym. Spray the gym’s mat before and after use.
   • Wear comfortable clothing that allows movement.
2. Lie on your back. Keep your back flat on the ground, and keep your torso straight. Bend your knees so that your feet are flat on the floor.
   • Be sure that your back is flat against the floor. There should be no space between your back and the floor.
3. Place your hands on either side of your head your head. Rest your fingers at the tips of your ears. Avoid positioning that could lead to yanking the head, such as resting your head in your hands. Your elbows should be flat out to the side.
4. Lift your head and shoulders slightly off the floor. Make sure to keep your shoulders even.{{#whvid:Do Side to Side Crunches Step 2 Version 2.360p.mp4 | Do Side to Side Crunches Step 2-preview Version
   • Avoid using your neck to lift your body. Make sure to use your abdominals. Straining your neck will prevent the exercise from being effective and possibly injure your neck.
   • Keep your shoulders pressed down. Don’t let them come up towards your ears while performing the crunches.

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Performing the Exercise

1. Move your upper body to the right. Make sure your head and shoulders are slightly elevated. Imagine that you are trying to touch your right elbow to your right hip. Keep your lower back and hips stationary on the floor.
   • Keep your elbows pointing straight out to the sides. Don’t bring them too close to your head.
2. Return to the starting position. Do not lower your head or shoulders. You should be in the same position as a standard crunch.
   • Use your abs to lift your shoulder blades off the ground, taking care not to pull your shoulders toward your ears or tuck your chin toward your chest.
   • Only lower your head and shoulders if you are starting to feel too uncomfortable. Readjust and begin again. Don’t overdo it if you are too uncomfortable.
3. Repeat step on the left side. Perform exactly the same movement as you did on the right side. The only difference should be the side you’re moving towards.
4. Alternate sides. Keep your abs tightened and crunch from side to side. Treat each side as a separate repetition and set. Make sure to do an even number of crunches on each side.

Repeating the Exercise

1. Do 10 to 15 repetitions of this exercise per set. Repeat until you've completed three sets. When you can do 10 to 15 reps with ease, increase the number of reps up to 20 or 25. In order to effectively build your muscles, each set should bring you to temporary muscle failure.
   • Gradually repeat the number of repetitions over time. Don’t increase the number of repetitions until the number you are currently doing feels easy.
2. Aim to do these crunches at least twice a week. In order to start seeing and feeling results, aim to do three sets two to four days a week for eight weeks. For faster results, combine this exercise with various other abdominal workouts.
   • Always give yourself a day of rest between abdominal workouts. This allows damaged muscle fibers to heal before you work them again.
3. Add weights to your routine. If you want to intensify your workout, hold weights while doing your crunches. You can use hand weights or weight plates. Two to five pounds is recommended if you do not lift weights often.
   • Hold the weights close to your chest.
4. Raise your legs for a challenge. To make this exercise more challenging, do not keep your feet flat on the floor. Instead, raise your bent knees to table-top — it should look as though you are resting your calves on a table.

Tips

• The benefits of these exercises are increased strength and flexibility in your core muscles.
• 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.
• Remember to stay hydrated. Keep a water bottle nearby while you are performing the exercise.

Warnings

• Potential injuries to your back or neck may be incurred if this exercise is performed incorrectly.
• Do not perform this exercise if you have neck of back injuries.
• If you are pregnant, ask a doctor before performing this exercise.

Things You Need

• Exercise Mat (optional)
• Towel (optional)
• Water (optional)
• Comfortable clothing

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• Do Bicycle Crunches

Sources and Citations

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What links here

• Do Crunches
• Do Bicycle Crunches
• Do Side Splits
• Do a Side Crunch
• Perform Standing Ab Exercises
• Work Your Abs While Standing