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how to do oblique crunches

Oblique crunches add a rotation to a regular crunch, lifting one shoulder toward the ceiling so the side of your waist does more of the work. They fill a gap if your core routine only moves straight forward, like crunches and planks. They suit beginners who can already do a basic crunch without pulling on the neck. The limitation is that the range is short and the neck takes over easily, so if your neck tires before your waist, keep your hands lighter or switch to heel touches.

▶ watch oblique crunches on the dedicated video page

primary musclesobliques
also worksabs, hip flexors
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, keeping your elbows wide.
  2. Engage your core muscles and lift your upper back off the floor, rotating your abdomen to raise your right elbow towards the ceiling.
  3. Squeeze your obliques at the top of the movement and slowly lower your upper back to the starting position with control.
  4. Repeat for the desired number of repetitions, then switch sides to work the opposite oblique.

how much: Start with 3 sets of 8–10 reps, and slow the lowering before adding reps.

form tips from the wandelbar coaches

  • Lead with your shoulder, not your elbow, as you rotate upward.
  • Keep your elbows wide so your hands cradle your head without pulling.
  • Pause at the top for a second and feel the side of your waist tighten.

common mistakes

  • Yanking your head forward with your hands — rest fingertips lightly behind your ears instead.
  • Twisting only the elbow across your face — rotate your whole upper back and lead with the shoulder.
  • Lowering quickly back to the floor — take two counts on the way down.

make it easier or harder

easier
Keep your arms crossed on your chest and do a smaller rotation.
harder
Lift your feet off the floor with knees bent at 90 degrees while you rotate.
oblique crunches: knees bent, one shoulder lifted and rotated toward opposite knee
oblique crunches — correct starting position

similar bodyweight exercises

plank on forearms: elbows under shoulders, body straight from head to heels plank mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches russian twists rotated position: seated leaning back, clasped hands beside one hip russian twists hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold side plank on one forearm: hips lifted, body straight from head to feet side plank

never wonder what to train next

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