How to Do a Side Crunch | Ab Workout




Side Crunch

Nov 3, 2011

Your oblique muscles, or the sides of your abdominals, are a tough area to target. By lying on your side with your legs extended this troublesome area is easily isolated. For beginners, a simple upper body lift will be enough to challenge these side abs. Those looking for a bigger burn can lift the top leg in sync with a shoulder raise for a serious oblique strengthener. Slowly increasing your reps over time is another way this exercise can continually challenge and strengthen your obliques.

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Lie on your right sidewith your legs extended. Wrap your right forearm across your waist and rest your right hand on the left side. Bring your left hand behind your head, so your left elbow points toward the ceiling. An easier version: Don't lift your leg; lift your upper body only.

Using the obliques on your left side(not your right arm), pull in your abs and lift your right shoulder off the floor about 2 to 3 inches, while raising your left leg about 12 inches. Hold for 2 seconds, and then slowly return to the starting position. Start with 5 to 8 reps on each side, and work up to 12 to 15. Do one or two sets with 1 minute of rest in between.





Video: Ab Isolation Exercises : The Side Crunch Ab Exercise

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Date: 09.12.2018, 19:12 / Views: 91581