Is the side crunch better than a standard crunch?

It is not necessarily better, but it serves a different purpose by shifting the focus from the central abs to the lateral obliques. Incorporating both ensures a well-rounded core routine.

How many repetitions should I perform?

Aim for high-quality repetitions in the range of twelve to twenty per side. Focus on the feel of the contraction rather than moving as fast as possible.

Can this exercise reduce waist fat?

No exercise can spot-reduce fat in a specific area. Side crunches build and tone the muscle underneath, but fat loss requires a consistent caloric deficit.

Should I feel this in my lower back?

You should feel the work in the sides of your abdomen. If your lower back hurts, check that you are not over-arching or twisting your spine under tension.

Side Crunch Guide: How to Target Your Obliques Safely

Master the side crunch with our expert guide. Learn the proper form to strengthen your obliques and improve core stability on a gym mat.

How to Perform

Lie on your right side on the gym mat with your knees stacked and slightly bent at a forty-five degree angle.
Place your left hand behind your head and rest your right arm across your torso or flat on the floor for stability.
Engage your obliques to lift your upper torso off the mat, bringing your left elbow toward your left hip.
Hold the peak contraction for one second while maintaining a neutral neck position.
Lower your torso back to the starting position in a slow, controlled motion without letting your shoulder blades fully rest.
Complete the set on one side before flipping over to repeat the movement on your left side.

Common Mistakes

Pulling on the neck with the hands
Using momentum rather than muscle contraction
Rotating the chest toward the ceiling instead of staying lateral
Lifting the legs off the floor to cheat the range of motion

Muscles Worked

Primary movers

Obliquus externus abdominis

Stabilizers

Rectus abdominis
Transverse abdominis
Intercostals

Related Guides

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

Obliquus externus abdominis · Core