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Waist · Body Weight
Alternate Oblique Crunch
Alternate Oblique Crunch is an intermediate isolation strength exercise that works the abs (waist), with the abdominals assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Obliques · external, internal obliques
Secondary muscles
- Abdominals · rectus abdominis
How to do Alternate Oblique Crunch
- Lie down on your back and fold your knees while keeping your feet on the floor.
- Place your right hand behind your head and your left hand on the floor for support.
- Raise and twist your chest to your left and bring your right elbow towards the left knee.
- Return to the starting position and repeat.
Form tips
- Focus on using your oblique muscles to twist your torso rather than pulling on your neck with your hands.
- Keep your movements slow and controlled to maximize muscle activation and prevent injury.
- Ensure your lower back remains pressed into the mat to protect your spine.
Alternate Oblique Crunch alternatives
More abs exercises
Alternate Oblique Crunch FAQ
What muscles does Alternate Oblique Crunch work?
Alternate Oblique Crunch mainly works the abs in the waist (external and internal obliques). The abdominals work as secondary muscles.
What equipment do you need for Alternate Oblique Crunch?
None. Alternate Oblique Crunch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Alternate Oblique Crunch should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternate Oblique Crunch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Alternate Oblique Crunch burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Alternate Oblique Crunch?
Other exercises for the abs include Crunch With Medicine Ball, Dumbbell Ab Crunch, Band Bicycle Crunch and Crunch (On Stability Ball).
For developers
Use Alternate Oblique Crunch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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