Side Crunch on Bench
Works the oblique
muscles of the abdominal wall. These muscles criss-cross your waist in two opposing
Gym bench and exercise buddy to hold your legs
- Lie sideways
on a gym bench with your upper body hanging off the end. Place a hand on the
floor to get yourself into position.
- Have an exercise
buddy hold your legs down as you keep your upper body in a straight line with
the bench and your hands behind your head.
- Curl sideways
in a slow and controlled manner.
- Return slowly
to the starting position.
- Do the desired
number of repetitions then do the other side.
- Keep your knees
bent and your legs stacked one on top of the other.
- Make sure that
your waist is free to curl sideways by placing your hip at the edge of the
end of the bench.
- Focus on contracting
your oblique muscles (visualize bringing the bottom of your ribcage to meet
the top of your hip bone) to start the sideways crunch rather than jerking
your head and shoulders.
- Needless to say,
this is an advanced exercise that is not appropriate for beginner exercisers.
Do 10 to 12 repetitions on each side. Rest. Do another set if you want to.