9 Oblique Crunches That'll Strengthen Your Side Body

Joe Samara, a personal trainer and owner of Delray Boxing Club, suggests trying this classic crunch variation that hits the oblique muscles.

- Lie on a mat on your right side with your legs stacked and knees slightly bent.

- Place your left hand gently behind your head.

- Engage your oblique muscles.

- Exhale and bring your elbow towards your feet.

- Return to the starting position.

- Complete 3 sets of 10 reps per side.

The Collins recommend this move to target the sides of the core.

- Set up in a side plank with your shoulder stacked above your elbow.

- Engage your core as you drop your hips down toward the ground.

- Raise your hips back to the starting position.

- If the dip is too much, hold the side plank instead.

- Complete 3 sets of 15 reps on each side.

The Collins also suggest a round of mountain climbers to work the obliques. For this move, it’s the knee-up motion that crunches the sides of your core.

- Begin in a high plank with your shoulders stacked over your wrists.

- Keeping a tight core and flat back, drive your right knee toward your hands.

- Return your right knee and immediately drive your left knee toward your hands.

- Continue alternating legs in a running motion.

- Complete 3 sets of 30 reps total.

According to Laura Wilson, a trainer and founder of Natural Pilates and Natural Pilates TV, a “V-up” side crunch will deeply engage the obliques.

- Lie on your side with your bottom arm outstretched, top hand on top hip, and legs squeezing together.

- Alternatively, prop your head up with your hand.

- Inhale and lift legs and torso simultaneously off the mat.

- Exhale and roll your pelvis posteriorly, reaching your top hand towards your toes to create a V-shape.

- Inhale and pause shortly at the top

- Exhale and round through the lower back.

- Rotate the ribcage as you bring yourself down to starting position.

- Repeat 5 to 10 times and switch sides.

- Do 2 to 3 sets.

According to Denise Chakoian, the owner and founder of CORE Cycle.Fitness.Lagree, the standing side crunch is another basic move that’s great for beginners.

- Stand upright.

- Bring both hands behind your head with your elbows turned out.

- Step your feet shoulder distance apart.

- Slowly move your body into lateral flexion by bending to one side.

- You can also stand upright and bring your knee and elbow together.

- Repeat 2 to 3 sets of 10 to 15 reps.

Chakoian says you can enhance the standing side crunch by adding a few extra steps.

- From the standing side crunch, lift your left arm up by your ear and slowly bend to the right side.

- Add a small pulse by reaching your arm further.

- Or, if bringing elbow and knee together, add a pulse with the lifted leg.

- Repeat for one minute on each side.

You can also try this variation of an ab-strengthening yoga pose. “This is a great exercise that gets a lot of work done at once,” says personal trainer Michele Riechman, DPT.

- Sit on your mat with your knees bent.

- Lift your feet off the mat.

- Lean back slightly.

- Place your hands at your ears.

- Keep your core engaged.

- Begin to twist gently side to side.

- Repeat for 30 seconds, 2 times.

Fitness trainer Christina Dorner recommends this Pilates-inspired side to side crunch.

- Lie on your back, knees bent, feet flat on the floor a few inches wider than your hips.

- With your hands behind your head, lift your shoulders off the floor. (Don’t pull on your neck!)

- Hold this crunch position as you reach your left hand down toward your left ankle by bending to the side.

- Return to the center and then reach your right hand to your right ankle.

- As you bend at the side, feel the “crunch” in your obliques.

- Do 10 reps on each side.

- Take a break, then repeat 3 sets.

Dorner recommends incorporating some weights for a little extra oomph.

- Stand straight up with a dumbbell in your left hand facing your body.

- Bring your right hand behind your head and stand tall with good posture.

- Slowly bend to the left side, allowing the dumbbell to slide down the side of your left leg.

- When you feel the stretch in the right side, use your obliques to pull back up to the starting position.

- Be sure not to lean forward or back.

- Do 10 to 12 reps on each side.

- Repeat 3 sets.