Crunch - Advanced Oblique Crossover
Recommendations: 2-3 Sets, 15-25 Reps
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Beginner Obliques Abdominals Strength Body Only Gym Home
Purpose: Oblique crunch exercises strengthen the side abdominal muscles.
Benefits: Oblique 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. Place your feet flat on the floor, your knees at a 90 degree angle. This is the starting position. Slowly raise your shoulders and upper back off the ground twisting to the left and moving your right elbow towards your left knee. At the same time, lift your left foot and bring your left knee towards your right elbow. Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Slowly raise your shoulders and upper back off the ground twisting to the right and moving your left elbow towards your right knee. At the same time, lift your right foot and bring your right knee towards your left elbow. Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. 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, feet on the floor, hands at side of head.
Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Place your feet flat on the floor, your knees at a 90 degree angle. This is the starting position.
Step 2
Slowly raise your shoulders and upper back, twisting to the left, touching your right elbow to left knee. Pause.
Slowly raise your shoulders and upper back off the ground twisting to the left and moving your right elbow towards your left knee. At the same time, lift your left foot and bring your left knee towards your right elbow. Exhale during this movement. Hold this position for 2-3 seconds.
Step 3
Return to the starting position.
Slowly return to the starting position with your lower back pressed against the floor. Inhale during this movement.
Step 4
Slowly raise your shoulders and upper back, twisting to the right, touching your left elbow to right knee. Pause.
Slowly raise your shoulders and upper back off the ground twisting to the right and moving your left elbow towards your right knee. At the same time, lift your right foot and bring your right knee towards your left elbow. Exhale during this movement. Hold this position for 2-3 seconds.
Step 5
Return to the starting position
Slowly return to the starting position with your lower back pressed against the floor. 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. Place your feet flat on the floor, your knees at a 90 degree angle.