Benefits of Oblique Crunches

It is worth noting right away that getting a sculpted press is only possible with proper nutrition and regular training. It is important to remember: during training, you pump up your muscles, and do not burn subcutaneous fat with abdominal exercises. To show the relief, you will need cardio loads.

Only with complex work on this area will you be able to achieve results. Oblique crunches allow you to develop the rectus and oblique abdominal muscles, as well as additionally work the intercostal and serratus muscles to achieve the perfect abs.

Contraindications

Contraindications to oblique twists are pregnancy, a short period of time after surgery, hypertension, high degrees of myopia and some other eye diseases, heart valve defects and vascular aneurysms, oncological diseases of the brain, diseases of the ENT organs in the acute/subacute phase.

Also, if you have a fever, headache, diastasis or other conditions that limit your ability to exercise, it is better to consult a specialist. The same rule applies to discomfort that occurs during exercise, which may be a sign of illness. In such a situation, it is worth making an appointment with a doctor.

How to do oblique crunches? 4 variations

Before you start any workout, it’s worth warming up properly – do joint gymnastics. Include any kind of oblique crunches in your abdominal workout.

Classic oblique crunches

Technique of execution

• Lie on your back, bend your knees and place your feet on the floor slightly wider than your pelvis.
• Place your hands behind your head, elbows pointing out to the sides.
• Raise your body, reaching your right elbow towards the opposite knee.
• Then lower yourself back down.
• On the next repetition, switch sides.

Important! Do not pull your chin to your chest. The movement should occur due to the oblique abdominal muscles, and not due to inertia.

Standing Oblique Crunches with Leg Raises

Technique of execution

• Stand straight with your feet shoulder-width apart.
• Raise one leg, bent at the knee, to your chest.
• Bend toward the raised leg, reaching the opposite elbow toward the knee.
• Then lower your leg and straighten up.
• On the next repetition, switch sides.

Important! Keep your back straight, do not bend at the waist.

Technique of execution

• Sit on the edge of the bench, bend your knees and place your feet on the floor.
• Lean back, keeping your back straight but at an angle relative to the bench.
• Raise one leg, bent at the knee, and turn your body to the side, directing the opposite shoulder towards it.
• Then lower your leg and straighten your back.
• On the next repetition, switch sides.

Important! Do not lift your pelvis off the bench. The movement should occur due to the oblique abdominal muscles.

Hanging oblique crunches

Technique of execution

• Take hold of the horizontal bar with a straight grip, slightly wider than shoulder width. Hang on the bar.
• Raise your legs, bent at the knees, to your chest.
• Rotate your pelvis to the side, lower your legs first to one hand, then to the other.

Important! Do not swing, keep your body stable.

Training tips

It is difficult to avoid mistakes during your first attempts at performing an exercise. Before training, it is worth paying attention to some points. This will not only make the training effective, but also avoid injuries.

1. Breathe correctly: inhale to the starting position, exhale when performing the twist.
2. Watch your technique: maintain control over your body, do not use inertia.
3. Do 10 to 15 repetitions on each side for three to four sets.
4. Don’t overdo it: Start with a low number of repetitions and gradually increase the load.
5. Listen to your body: if you feel pain or discomfort, stop exercising.