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Waist · Body Weight
Side Plank Oblique Crunch
Side Plank Oblique Crunch is an intermediate isolation strength exercise that works the abs (waist), with the core and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Obliques · External Obliques, Internal Obliques
Secondary muscles
- Core · Rectus Abdominis
- Shoulders · Deltoids
How to do Side Plank Oblique Crunch
- Begin in a side plank position on your right side, with your legs extended straight and stacked on top of each other. Prop yourself up on your right elbow, keeping your elbow directly under your shoulder. Place your left hand on your hip.
- Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
- Lower your hips towards the floor without touching it, then raise them back up to the starting position, squeezing your obliques at the top.
- Repeat for the desired number of repetitions, then switch to the other side and perform the exercise on your left side.
Form tips
- Keep your core engaged throughout the exercise to maintain balance and stability.
- Move your hips slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you lift your hips and inhaling as you lower them.
Side Plank Oblique Crunch alternatives
More abs exercises
Side Plank Oblique Crunch FAQ
What muscles does Side Plank Oblique Crunch work?
Side Plank Oblique Crunch mainly works the abs in the waist (External Obliques and Internal Obliques). The core and shoulders work as secondary muscles.
What equipment do you need for Side Plank Oblique Crunch?
None. Side Plank 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 Side Plank Oblique Crunch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Side Plank 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 Side Plank 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 Side Plank Oblique Crunch?
Other exercises for the abs include Dumbbell Side Plank With Rear Fly, Dumbbell Elbow Side Plank, Dumbbell Hand Side Plank and Dumbbell Side Plank Up Down.
For developers
Use Side Plank 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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