Discover the side oblique crunch for sculpting the perfect abs and toned obliques. This doesn’t need to be difficult, especially for beginners. In this comprehensive guide, we explore a beginner-friendly workout routine that includes oblique crunches with weights and proper form for performing oblique crunches with arms extended, helping you achieve a strong and defined midsection.

Side Oblique Crunch with Arms Extended

The Side Oblique Crunch with arms extended is a great exercise to target the oblique muscles, which run along the sides of your abdomen. Here’s how to do it:

Starting Position: Begin by lying on your side with your legs stacked on top of each other. Your body should be in a straight line, and your head should rest on your lower arm, which is extended on the floor.
Arm Position: Extend your upper arm straight out over your head, keeping it in line with your body. Your palm should be facing down, and your fingers should be pointing away from your body.
Engage Your Core: Before performing the crunch, engage your core muscles by gently pulling your belly button towards your spine. This will help stabilize your body during the exercise.
Perform the Crunch: Keeping your legs together, lift your legs and upper body off the ground simultaneously. Try to reach your top hand towards your top foot while contracting your oblique muscles on the side you’re working.
Squeeze and Hold: At the top of the movement, when your side muscles are fully contracted, hold the position for a second or two. Focus on the tension in your obliques.
Lower Down: Slowly lower your legs and upper body back to the starting position with control.
Complete the Set: Repeat the movement for the desired number of repetitions on one side, then switch to the other side.

Tips:

Keep your neck in a neutral position throughout the exercise to avoid straining it.
Breathe steadily during the movement; exhale as you crunch up and inhale as you lower down.
Don’t rush the exercise. Focus on maintaining proper form and controlled movements.

Remember to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have any underlying health conditions or concerns.

How To: Standing Oblique Crunch (With Plate or Dumbbell)

Side Oblique Crunch with Weights

Performing the Side Oblique Crunch with weights adds resistance to the exercise, making it more challenging and effective for strengthening the oblique muscles. Here’s how to do it:

Starting Position: Begin by lying on your side with your legs stacked on top of each other. Your body should be in a straight line, and your head should rest on your lower arm, which is extended on the floor.
Hold the Weight: With your upper hand, hold a dumbbell or any other suitable weight. Start with a weight that you can comfortably handle, as the focus should be on maintaining proper form.
Arm Position: Extend your upper arm straight out over your head, holding the weight. Your palm should be facing down, and your fingers should be pointing away from your body.
Engage Your Core: Before performing the crunch, engage your core muscles by gently pulling your belly button towards your spine. This will help stabilize your body during the exercise.
Perform the Crunch: Keeping your legs together, lift your legs and upper body off the ground simultaneously while holding the weight. Try to reach your top hand with the weight towards your top foot while contracting your oblique muscles on the side you’re working.
Squeeze and Hold: At the top of the movement, when your side muscles are fully contracted, hold the position for a second or two. Focus on the tension in your obliques and feel the resistance from the weight.
Lower Down: Slowly lower your legs and upper body back to the starting position with control, while still holding the weight.
Complete the Set: Repeat the movement for the desired number of repetitions on one side, then switch to the other side.

Tips:

Choose an appropriate weight that challenges you without compromising your form.
Keep your neck in a neutral position throughout the exercise to avoid straining it.
Breathe steadily during the movement; exhale as you crunch up and inhale as you lower down.
Focus on maintaining proper form and controlled movements throughout the exercise.

As always, consult with a fitness professional or healthcare provider before adding weights to any exercise routine, especially if you have any underlying health conditions or concerns. They can provide guidance on the suitable weight and help ensure you perform the exercise safely and effectively.

Perfect Abs And Obliques Workout For Beginners

Side Oblique Crunch for Reducing Love Handles

Side oblique crunches are a great exercise for strengthening and toning the oblique muscles, which are located on the sides of the abdomen. However, it’s important to understand that spot reduction, the idea of targeting specific areas to lose fat, is not scientifically supported. Doing side oblique crunches alone will not directly lead to significant weight loss or specifically reduce love handle fat.

Weight loss and fat reduction occur through a combination of factors, including a balanced diet, overall calorie expenditure, and regular exercise that engages various muscle groups. Losing weight requires creating a calorie deficit, where you burn more calories than you consume. Cardiovascular exercises, strength training, and a healthy diet play key roles in achieving this goal.

That being said, side oblique crunches can be a valuable part of a comprehensive fitness routine, as they help build muscle in the oblique area, which can contribute to a more toned appearance once body fat levels decrease overall. A well-rounded workout program that includes both cardiovascular exercises and strength training, along with a balanced diet, is more likely to yield positive results for weight loss and body fat reduction.

To target love handles or any specific area with excess fat, it’s crucial to focus on overall weight loss and fat reduction rather than solely relying on spot reduction exercises. Aim for a balanced exercise routine that targets different muscle groups and incorporates cardiovascular activities, such as running, cycling, or swimming, to increase calorie burn and support overall weight loss efforts.

Remember, consistency, patience, and a sustainable lifestyle approach are key to achieving and maintaining healthy weight and body composition. If you have specific fitness goals, consider consulting with a fitness professional or a registered dietitian who can provide personalized advice and guidance based on your individual needs and preferences.

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