How does this differ from a standard crunch?

The rotational component of the Crunches HD shift the emphasis from the central rectus abdominis to the external obliques. This develops lateral core strength and improves the visual definition of the waistline.

Can I do this exercise every day?

Like any muscle group, the obliques require recovery to grow and strengthen. It is generally recommended to train them 2 to 4 times per week as part of a balanced routine.

What should I do if my neck hurts during the set?

Ensure you are looking at a fixed point on the ceiling and tuck your chin slightly. Focus on initiating the lift from your ribs rather than pulling your head forward.

Crunches HD Guide: Master the Oblique Crunch

Learn how to perform Crunches HD with proper form to target your external obliques and build a stronger, more defined core using only your bodyweight.

How to Perform

Lie flat on your back on a stable surface with your knees bent and feet resting firmly on the floor.
Place your hands lightly behind your head or cross them over your chest to prevent using your arms for momentum.
Contract your core to lift your shoulder blades off the floor while simultaneously rotating your torso toward one side.
Exhale at the peak of the movement, focusing on the squeeze in the side of your abdominal wall.
Lower your upper body back to the starting position in a slow, controlled motion without letting your tension dissipate.
Repeat the movement by rotating to the opposite side to ensure symmetrical development of the oblique muscles.

Common Mistakes

Pulling on the neck with the hands
Using momentum instead of controlled muscle contraction
Lifting the lower back completely off the ground
Holding your breath during the exertion phase

Muscles Worked

Primary movers

Obliquus externus abdominis

Stabilizers

Rectus abdominis
Transverse abdominis
Hip flexors

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Obliquus externus abdominis · Core