Crunch - Oblique Advanced
Recommendations: 1-3 Sets, 15-20 Reps
★★★★★
Intermediate Obliques Abdominals Strength Body Only Gym Home
Purpose: Crunch exercises strengthen the upper abdominal muscles.
Benefits: Crunch exercises will give you a well-defined mid-section.
Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your knees at a 90 degree angle. Cross your ankles. This is the starting position. Slowly raise your shoulders and upper back off the ground (about 30 degrees). Rotate your upper body to the left and touch your right elbow to your left knee. Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your knees at a 90 degree angle. Cross your ankles. Repeat for the recommended number of repetitions. Slowly raise your shoulders and upper back off the ground (about 30 degrees). Rotate your upper body to the right and touch your left elbow to your right knee. Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your knees at a 90 degree angle. Cross your ankles. Repeat for the recommended number of repetitions.
The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.
Step 1
Lie on your back on the floor with your hands against the side of your head, legs raised, knees at a 90 degree angle.
Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your knees at a 90 degree angle. Cross your ankles. This is the starting position.
Step 2
Slowly raise your shoulders and upper back about 30 degrees from the floor. Twist left, touch right elbow to left knee Pause.
Slowly raise your shoulders and upper back off the ground (about 30 degrees). Rotate your upper body to the left and touch your right elbow to your left knee. Exhale during this movement. Hold this position for 2-3 seconds.
Step 3
Return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your knees at a 90 degree angle. Cross your ankles. Repeat as required.
Step 4
Slowly raise your shoulders and upper back about 30 degrees from the floor. Twist right, touch left elbow to right knee Pause.
Slowly raise your shoulders and upper back off the ground (about 30 degrees). Rotate your upper body to the right and touch your left elbow to your right knee. Exhale during this movement. Hold this position for 2-3 seconds.
Step 5
Return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your knees at a 90 degree angle. Cross your ankles. Repeat as required.