ex_CCQC7K

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Body Weight

Alternating Oblique Sit-Ups

intermediatestrengthOne side at a timeMale & female model

Alternating Oblique Sit-Ups is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors 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
Abdominals · rectus abdominis

Secondary muscles

Hip Flexors · iliopsoas

How to do Alternating Oblique Sit-Ups

Lie on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head with your elbows pointing outward.
Lift your shoulders off the mat and twist your torso to bring your right elbow towards your left knee.
Lower your shoulders back to the starting position.
Repeat the movement on the opposite side, bringing your left elbow towards your right knee. Continue alternating sides.

Form tips

Engage your core throughout the exercise to maximize muscle activation and protect your lower back.
Avoid pulling on your neck with your hands to prevent strain; use your core muscles to lift and twist your torso.
Perform the movement slowly and with control to ensure proper form and maximize effectiveness.

Alternating Oblique Sit-Ups alternatives

Decline Sit Ups Dumbbells

Abs · intermediate

Exercise Ball Sit Ups

Abs · intermediate

Dumbbell Starfish Crunch Alternating

Abs · intermediate

Dumbbell Overhead Sit-Up

Abs · intermediate

More abs exercises

Assisted Sit Ups

Abs · beginner

Decline Levitating Sit Ups Bodyweight

Abs · intermediate

Bench Decline Ab Sit-Ups

Abs · intermediate

Oblique Crunch

Abs · intermediate

Dumbbell Decline Sit-Up

Abs · intermediate

Band Decline Sit Up

Abs · beginner

Alternate Oblique Crunch

Abs · intermediate

Landmine Oblique Twist

Abs · intermediate

Alternating Oblique Sit-Ups FAQ

What muscles does Alternating Oblique Sit-Ups work?

Alternating Oblique Sit-Ups mainly works the abs in the waist (external, internal obliques and rectus abdominis). The hip flexors work as secondary muscles.

What equipment do you need for Alternating Oblique Sit-Ups?

None. Alternating Oblique Sit-Ups is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Alternating Oblique Sit-Ups 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 Alternating Oblique Sit-Ups good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Alternating Oblique Sit-Ups 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 Alternating Oblique Sit-Ups?

Other exercises for the abs include Decline Sit Ups Dumbbells, Exercise Ball Sit Ups, Dumbbell Starfish Crunch Alternating and Dumbbell Overhead Sit-Up.

For developers

Use Alternating Oblique Sit-Ups 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_CCQC7K" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_CCQC7K",
  "name": "Alternating Oblique Sit-Ups",
  "model": "male",
  "counterpartId": "ex_5S3QTN",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_CCQC7K/mp4-720.mp4?…",
    "poster": "https://…/ex_CCQC7K/poster.jpg?…"
  }
}