Primary muscles: Internal and external obliques
Secondary muscles: Abs, lower back
Equipment: No equipment
LYING SIDE CRUNCH INSTRUCTIONS
1. Lie on your side with your knees slightly bent, one leg on top of the other and place your right hand behind the head.
2. Lift your torso and squeeze the obliques.
3. Lower your body back to the floor, repeat, and then switch sides.
PROPER FORM AND BREATHING PATTERN
Engage your core, keep your back, head, and neck neutral and face front. Exhale as you squeeze the obliques and crunch. Breathe in as you return to the starting position.
EXERCISE BENEFITS
The lying side crunch targets the external and internal obliques and helps to sculpt the waist. This exercise strengthens the side ab wall, giving you a more shapely figure.
DEMONSTRATION
SETS AND REPS
Do 2 or 3 sets of 12 to 16 repetitions on each side. To target all muscles of the core, pair lying side crunch with the pilates swimming, plank bird dog and the crunch chop.
CALORIES BURNED
To calculate the number of calories burned doing the lying side crunch, enter your weight and the duration of the exercise:
RELATED CORE EXERCISES
Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Oblique crunch
Side leg lifts
Prone back extension
Boat twist
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