Oblique Crunches: Refine Your Waistline

Instructions

1. Starting Position:

   • Lie on your back on an exercise mat with your knees bent and feet flat on the ground.
   • Place your hands lightly behind your head for support, keeping your elbows wide. Alternatively, cross your arms over your chest.

2. Engage Core:

   • Tighten your abdominal muscles, drawing your belly button towards your spine.
   • Keep your lower back in contact with the mat.

3. Perform the Movement:

   • Twist your torso as you lift your shoulder blades off the ground, bringing your right elbow towards your left knee.
   • At the same time, slightly lift your left leg off the ground and twist it inward.
   • Lower your body back to the starting position without fully relaxing.

4. Repeat:

   • Alternate sides, bringing your left elbow towards your right knee.
   • Complete the desired number of repetitions or perform the exercise for a set time (e.g., 30 seconds per side).

Tips

• Maintain Proper Form:

  • Avoid pulling on your neck with your hands to prevent strain. Use your core muscles to initiate the movement.
  • Keep your chin slightly tucked and maintain a space between your chin and chest.

• Control the Movement:

  • Perform the exercise slowly and with control to fully engage the obliques. Avoid using momentum.

• Breathing:

  • Exhale as you crunch upward and inhale as you lower back down.

• Modify for Intensity:

  • Beginner: Keep your feet on the floor and perform smaller twists.
  • Advanced: Straighten your legs and perform the twist in a "bicycle crunch" motion for added intensity.

• Avoid Overarching:

  • Keep your lower back pressed into the mat to prevent injury and maximize core activation.

• Consistency:

  • Incorporate oblique crunches into your abdominal workout routine 2–3 times per week for optimal results.