Side crunches target the oblique muscles, which connect to the rectus abdominis fascia and allow for greater rotation and strengthening of the spine. Basic and varied exercises can be performed, including the straight-legged and knee stretch variations. The front abdominal muscles are also used.
Side crunches are an abdominal exercise that targets the oblique muscles, the largest and outermost of the abdominal muscle group. The oblique muscles lie on the ilium and the fifth through twelfth ribs, connecting to the rectus abdominis fascia. While the side of the abdomen is a trouble spot for many people, conditioning the obliques allows for greater rotation and strengthening of the spine.
Basic side crunches are performed lying on the floor, back flat on the floor, knees bent and rotated parallel to the floor at the hips. The head and torso are raised slightly off the floor and slowly lowered to 1 inch (approximately 2.54 cm) above rest. After completing the desired number of repetitions, usually 25 to 50, the exercise can be repeated on the opposite side.
There are many variations of the basic side crunch. The first, and perhaps most popular, is the straight-legged variation in which a person lies on their side with their inner arm stretched horizontally across the floor. In this variation, the head is turned to the sides instead of forward as in the basic crunch. The knees remain narrow and the ankles together.
Side crunches can also be performed with your back flat on the floor and your knees pointed toward the ceiling. This variation is like a basic crunch, except instead of just raising your torso, your torso is lifted up and rotated to one knee. Many people find it easier, and more effective, to cross one ankle over the knee in the opposite direction that the torso is turning. This allows for more rotation, resulting in more contraction of the oblique muscles. After one set of 25 to 50 repetitions, the knees can be switched and the exercise can be repeated on the opposite side.
While the main focus of side crunches is the oblique muscles, the front abdominal muscles are used as well, most acutely in the twist or twist variations. One of the most effective is the alternating variation of the knee stretch. To begin, one person lies down with their lower back pressing into the floor; thereafter, an opposing knee and elbow are raised simultaneously until contact is made with each other, at which point the knee and elbow are switched and the torso rotates in the other direction. The important thing in this variation is that neither the shoulders nor the feet return to the floor until the set is complete. Because side crunches are more difficult when your shoulders and feet are off the floor, sets of this variation typically consist of 15 to 50 repetitions, compared to the minimum of 25 for most exercises.
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