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Waist · Body Weight
Oblique Crunch
Oblique Crunch is an intermediate isolation strength exercise that works the abs (waist), with the abdominals and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, 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 Obliques, Internal Obliques
Secondary muscles
- Abdominals · Rectus Abdominis
- Hip Flexors · Iliopsoas
How to do Oblique Crunch
- Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, keeping your elbows wide.
- Engage your core muscles and lift your upper back off the floor, rotating your abdomen to raise your right elbow towards the ceiling.
- Squeeze your obliques at the top of the movement and slowly lower your upper back to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides to work the opposite oblique.
Form tips
- Exhale as you lift and rotate your upper body, and inhale as you lower it back down.
- Avoid pulling on your neck with your hands; let your abs do the work.
- Focus on engaging your oblique muscles throughout the movement.
Oblique Crunch alternatives
More abs exercises
Oblique Crunch FAQ
What muscles does Oblique Crunch work?
Oblique Crunch mainly works the abs in the waist (External Obliques and Internal Obliques). The abdominals and hip flexors work as secondary muscles.
What equipment do you need for Oblique Crunch?
None. 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 Oblique Crunch should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 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 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 Oblique Crunch?
Other exercises for the abs include Crunch With Medicine Ball, Band Kneeling Crunch, Crunch (On Bosu Ball) and Dumbbell Ab Crunch.
For developers
Use 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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