Standing Oblique Crunch: How To Do, Benefits & Muscles Worked

Suppose you want to build a v-cut abs and search for the standing oblique crunches. , you’ve come to the right place.

There are different types of standing oblique crunches. So, I’ll show you the best ways to do standing side crunches for a shredded midsection.

The standing side crunches are a core exercise that strengthens the obliques and the other muscles in your core.  It can help give you a slimmer waistline.

Strong oblique muscles can improve posture and balance and enhance athletic performance.

In this article, you will learn:

• What are standing oblique crunches?
• Benefits of doing it
• Standing oblique crunch muscles worked.
• How to do Standing side crunches
• Standing side crunch variations

What Is Standing Oblique Side Crunch

Standing side crunches are similar to regular oblique crunches, but you do them standing up.

Standing obliques crunch, also known as standing side crunch, is a great way to tone your obliques and help you maintain a fit body.

They are a great way to add some intensity to your abs and oblique workout routine and can also help decrease your waist size.

They can be done in many ways.

• kettlebell standing oblique crunch
• standing oblique crunch with plate
• Dumbbell Standing crunch

Standing Oblique Crunch Muscles Worked

Oblique crunches done while standing helps build obliques and abdominal muscles for strength and stability. Standing crunches also do an excellent job of improving balance.

• Primarily, the muscles worked during the standing side crunches are oblique (the external and internal muscles).
• It also targets the Abs, Serratus anterior, and the Quadratus lumborum.

Know More: 21 Best Oblique Exercises For A Strong Core

How To Properly Do Standing Oblique Crunch

The traditional form of standing crunches is done without the use of any equipment.

Though it may look simple, the standing side oblique crunch exercise must be done carefully with the correct form and technique.

Here is a detailed step-by-step explanation of the traditional standing side crunch exercise:

1. Get into a standing position with your knees slightly bent, your feet hip-width apart, and your hands behind your head.
2. Keep your chin tucked in throughout the movement. 
3. Bend your left knee and shift your weight to the left.
4. Then, crunch to the right side and bring your right knee toward your elbow.
5. Lower your right foot to regain your starting position.
6. Pause at the top of the movement for 2–3 seconds.
7. Switch your legs and repeat until the set is over.
8. Repeat the desired number of reps.
9. You can start by doing 2–3 sets of 10–12 repetitions. 

Best Variations Of Oblique Crunch

Several variations of the standing side crunches exercise add variety to your workout, giving you better results. 

If you are new to performing a side crunch, or you may want to apply a few modifications to make the exercise easier. One way to counteract this issue is to perform standing side crunches.

If you are looking for a more advanced variation to stimulate different muscle fibers in the oblique, then try the standing dumbbell Oblique Crunch.

1. Standing Dumbbell Oblique Crunch

The standing dumbbell oblique crunch effectively targets the internal and external obliques, strengthens the lateral flexion of your spine, improves spinal mobility, and helps to develop a strong and stable core.

If you’re new to the exercise, practice the movement with your bodyweight alone.

How To Do Standing Dumbbell Oblique Crunch

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell with a neutral grip in your right hand and your arm at your side.
3. You can place your free hand behind your head.
4. Bend sideways at the waist to the left as low as possible, using your oblique muscles to pull your torso down.
5. Hold for a second and return to the starting position.
6. Complete the desired number of reps and repeat on the other side.

2. Standing Barbell Oblique Side Crunch

You can easily adjust the difficulty of this exercise by changing the weight of the barbell. It is especially effective for strengthening the core and defining the oblique area.

How To Do Standing Barbell Side Crunch

1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck).
2. Your feet should be shoulder-width apart.
3. Keep your head up and keep your back straight.
4. Bend your waist to the right and hold for a few times.
5. Return to a standing straight position and then bend at the waist to the left side, holding for a couple of counts.

3. Standing Oblique Crunches

Standing oblique crunches, also popular as side crunches, are effective abdominal exercises targeting your oblique muscles.

How To Do Standing Oblique Crunches

1. Attach the D-handle to a high pulley and stand side-on to the weight stack.
2. Grasp the D-handle with your left hand and stand with the pulley to your left side.
3. Ensure your forearm is positioned at an angle of 90 degrees to the upper arm and your feet are firmly placed on the floor at shoulder width.
4. Keep your head up and back straight, and use your left oblique muscle to pull the weight down.
5. Pause for a second and then return to the initial position.
6. Do 10–12 reps.
7. Turn around and repeat the cable side bend with your left side.

Technique and Tip For Standing Oblique Crunch

Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program.

• To work the oblique muscle, perform these exercises slowly and steadily.
• Keep a controlled motion and avoid jerky movements.
• Always keep your back straight, eyes facing forward, and bend at the torso only.
• Don’t start with heavy weights if you are doing a weighted standing side crunch. Start with lighter weights and work your way up.
• You should always use weights that you can handle comfortably.
• Take an adequate amount of rest between sets.
• Keeping your head up and back straight, pull the weight down using your left oblique muscle as far as possible.
• Don’t bend too far down during the crunch, as this could cause injury, and the exercise doesn’t need to be effective.
• Ultimately, your results will depend on your ability to recover from your workouts adequately.
• It would be best to allow at least 36 to 48 hours of rest before training the same muscle groups again to allow for sufficient recovery.
• In case you suffer from any pre-existing conditions, never start doing the side crunches exercise without talking to your doctor.

Benefits Of Doing Standing Side Crunches

When done correctly, this type of exercise can be an effective way to tighten your side abs.

• Strengthen your back, tighten your core, tone your abs, and improve your balance and flexibility.
• This is an excellent exercise to address postural problems.
• It helps prevent and manage lower back pain and stiffness. 
• Strengthening your oblique muscles will help you get rid of that fat around your side and midsection.
• Help build obliques and abdominal muscles for strength and stability.
• One of the most important side benefits of side crunches is that they give you a strong core.
• It makes you look more toned and reduces the risk of injuries.
• Strengthening your side muscles improves your posture and eases the strain on your spine.

FAQs

Do Standing oblique crunches work?

Adding standing side crunches to your workout routine helps to target the oblique muscles and tightens the entire side ab wall more effectively.

Do side crunches slim your waist?

Side crunches are effective for training the oblique and core muscles, which will help improve the shape and tone of the waistline. It also helps to eliminate the extra fat layer around the waistline.

Cardiovascular exercise, resistance training, and healthy eating are the most effective methods for reducing body fat and the width of your waist.

Takeaways

The Standing Oblique side crunch strengthens your back, strengthens your core, tones your abs, and enhances your balance and flexibility.

When done properly, the standing side crunch exercise strengthens your core better than anything else.

However, to get the most out of this exercise, please make sure to modify it according to your individual needs and fitness objectives.

References

• https://biologydictionary.net/oblique-muscle/
• A self-oblique exercise that activates the coordinated activity of abdominal and hip muscles
• Muscle Activity During Sit-Ups Using Abdominal Exercise Devices

12 Best Standing Oblique Exercises That Will Work Your Core