How to Work Obliques With the Weighted Side Crunch

The oblique muscles are a hard-to-reach muscle group that you can't target with the typical sit-up exercise. You can isolate the obliques with a weighted side crunch exercise. Define your oblique muscles by doing this routine just a few times a week.

Instructions

1. Lie flat on your back on the floor. Place your legs together. Bend your knees and put your feet flat on the floor. The bent knee position takes pressure off the lower back.

2. Keep your knees and legs together. Lower them slowly to your left side until your knees are near the floor. This position allows you to target the oblique muscles.

3. Place your right hand on the side of your head covering your right ear. Let your left arm lie in front of you.

4. Curl your upper body up slowly and exhale as you lift up. Lift as high as you can with your shoulders off the floor. Proper breathing is important to reduce the possibility of internal injury. The oblique muscles tighten at this point during the movement. Hold this position for three seconds.

5. Lower your upper body back down to the floor and inhale as you come down. Continue the oblique exercises ten times with your legs to the left.

6. Change your body position. Repeat Step 2 but position your legs to the right side of your body. Lower them slowly until your knees are near the floor. Place your left hand on the side of your head covering your left ear. Let your right arm lie in front of you. Continue the oblique exercise ten times with your legs shifted to your right side. You are on your way to defined oblique muscles.

Tips & Warnings

• You can perform the exercise with free weight. Place a light free weight plate to your chest and hold it as you curl up.

• Perform the exercise slowly and deliberately. Rushing through the motions decreases the exercise's effectiveness.

• Avoid the exercise if you feel any back pain.