Lying Obliques Crunch
Lying Obliques Crunch Exercise Description
The lying oblique crunch is a controlled trunk curl with slight rotation to emphasize the external and internal obliques while the rectus abdominis assists. Performed on your back with knees bent, you lift the shoulder blades and rotate the rib cage toward the opposite knee without pulling the neck or shifting the pelvis. The goal is precise thoracic flexion and mild rotation, keeping the motion small and the lower back comfortable against the floor. This pattern helps train the obliques’ roles in trunk rotation and resisting unwanted hip motion, using only body weight. Focus on smooth tempo, wide elbows, and breathing control to keep tension in the torso rather than the neck or hips.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Male
How To Do The Lying Obliques Crunch Exercise
‘- Lie on your back with knees bent, feet flat and hip-width apart.
– Lightly place fingertips behind ears or cross arms across chest; keep elbows wide.
– Set ribs down and brace the abdomen; keep the pelvis quiet and avoid arching the lower back.
– Keep a fist-sized space under the chin and eyes toward the ceiling.
– Exhale; curl head and shoulders off the floor, rotating the rib cage to bring the right shoulder toward the left knee.
– Lead with the chest, not the elbow; keep elbows wide and neck relaxed.
– Pause briefly at the top; keep the lower back comfortably in contact with the floor.
– Inhale; lower the shoulders and head back to the floor with control.
– Repeat to the left shoulder–right knee side, alternating reps.
– Throughout, move from the ribs, avoid yanking on the head, and prevent the knees or hips from shifting.
Lying Obliques Crunch Tips
‘- Keep your feet flat and hip-width apart to set a stable base before you start.
– Set your ribs down and brace your abdomen so the pelvis stays quiet and the lower back doesn’t arch.
– Keep elbows wide and only lightly place fingertips behind your ears to avoid pulling on the neck.
– Maintain a fist-sized space under your chin and keep your eyes toward the ceiling as you curl.
– Exhale as you curl your head and shoulders up, rotating the rib cage to bring the shoulder toward the opposite knee.
– Lead the movement with your chest, not your elbow, so the rotation comes from the rib cage.
– Pause briefly at the top and keep your lower back comfortably in contact with the floor.
– Inhale as you lower your head and shoulders back down with control.
– Throughout, move from the ribs, keep the neck relaxed, and prevent your knees or hips from shifting.
Lying Obliques Crunch Beginner Introduction
The lying oblique crunch introduces beginners to a small, precise twisting curl for the midsection. Done face up with bent knees and bodyweight only, the movement raises the upper back from the floor while the ribcage gently turns toward the opposite leg. This combination of lifting and rotation places the spotlight on the side abs, with the front abs helping the motion, while the hips and lower back stay relatively quiet against the ground.
Because the range is intentionally modest, attention shifts to control, stability, and breathing rather than big, dramatic reps. The upper body moves mainly from the middle of the spine, so the neck, jaw, and hips remain as relaxed as possible and the back feels supported by the floor. A calm, steady rhythm and broad elbow position encourage effort through the torso instead of tugging with the arms. Over time, this pattern can refine how the side abs contribute to turning the trunk and steadying the hips during rotational tasks.