How to Do Side Crunches: Health Benefits & Muscles Worked

Key Takeaways

• Side crunches primarily target the oblique muscles, which are crucial for rotational movements and core stability.
• Performing side crunches regularly can improve posture, balance, and overall core strength.
• Beginners should focus on mastering the form before attempting advanced variations to avoid injury.
• Incorporating side crunches into your routine can tone your waistline and improve cardiovascular fitness.
• The SOLE SW180 Adjustable Dumbbells add customizable resistance to weighted side crunches, improving core engagement and strength.

How to Do Side Crunches

Side crunches, also known as oblique crunches, are a powerful exercise for targeting the muscles along the sides of your abdomen. These muscles, known as the obliques, play a vital role in core stability and movement. 

Step-by-Step Guide

Let's break down the side crunch into easy-to-follow steps:

• Start Position: Lie on your side with your legs stacked on top of each other. Your knees should be slightly bent for stability.
  
• Hand Placement: Place your bottom arm across your chest or on the floor for support. The other hand should be behind your head, with your elbow pointing upwards.
  
• Engage Core: Tighten your core muscles by drawing your belly button towards your spine, to protect your lower back and engage the obliques effectively.
  
• Lift and Crunch: Slowly lift your upper body off the ground, aiming to bring your shoulder towards your hip. Focus on using your oblique muscles rather than pulling with your neck.
  
• Hold and Release: Hold the position briefly at the top, then slowly lower back to the starting position. Repeat for the desired number of repetitions before switching sides.

Common Mistakes

• Using Momentum: Avoid swinging your body to lift yourself up. Instead, focus on controlled movements to engage the muscles properly.
  
• Neck Strain: Your hand should support, not pull, your head. Keep your neck relaxed and let your obliques do the work.
  
• Incorrect Form: Keep your body aligned properly. Hips should be stacked, and movements should be slow and deliberate.

Modifications for Beginners

• Knee Support: Bend your knees more to provide additional support and stability.
  
• Partial Crunch: Perform a smaller range of motion initially, gradually increasing as your strength improves.
  
• Assisted Crunch: Use your free arm to help guide your movement until you feel comfortable performing the exercise unassisted.

To avoid straining your neck during side crunches, tuck your chin, engage your core, and move slowly and deliberately.

Health Benefits of Side Crunches

Core Strength Enhancement

Focusing on the obliques in your side crunches will help strengthen your entire core, which is important for basically everything you do. It'll help you with activities like lifting groceries and playing sports. Plus, it supports your spine and reduces your chances of getting a spine injury.

Improved Balance and Stability

Because side crunches target muscles that support balance, incorporating them into your routine can enhance your stability. This is particularly beneficial for athletes and older adults who want to maintain agility and prevent falls.

Postural Corrections

Strong obliques help maintain proper posture by supporting the spine and pelvis. This can alleviate discomfort from prolonged sitting or standing, making everyday activities more comfortable.

Cardio and Weight Loss Potential

While side crunches primarily focus on strengthening and toning your core, they can also contribute to weight loss when combined with a comprehensive fitness routine. 

By engaging multiple muscle groups, side crunches increase your heart rate, providing a mild cardiovascular benefit and helping you burn more calories over time.

To effectively lose weight and reduce body fat, including around the waistline, you should combine side crunches with other forms of cardio exercises and maintain a balanced diet. 

Muscles Worked by Side Crunches

Oblique Muscles

The oblique muscles are located on the sides of your abdomen, and are responsible for twisting and bending movements in your daily activities and athletic performance.

Rectus Abdominis

The rectus abdominis, or "six-pack" muscle as it's often called, is the muscle that runs vertically along the front of your abdomen. It's involved in a bunch of different movements, like bending forward and stabilizing your trunk during physical activities.

Gluteal Activation

Although the primary focus of side crunches is on the core, the exercise also engages the gluteal muscles to some degree. This occurs because the glutes help stabilize the pelvis during the movement, providing additional support and balance.

By activating the glutes during side crunches, you can enhance your overall core stability and improve your posture. 

Supporting Muscles

In addition to the primary muscles targeted by side crunches, several supporting muscles are also engaged during the exercise. These include the transverse abdominis, hip flexors, and lower back muscles.

Side Crunch Variations

Weighted Side Crunches

Adding weights to your side crunches can increase resistance and intensify the workout. You can hold a dumbbell or a weight plate in your top hand while performing the exercise, which will challenge your core even more, promoting muscle growth and strength. 

Side V-Ups

Side V-Ups are a combination of the regular side crunch and a leg lift, so you're getting a full-body workout. To do this move, start by lying on your side and lift your upper body and legs at the same time, trying to get your knees to touch your elbows.  

Frequency and Reps

For beginners, starting with two to three sets of 10-15 repetitions per side is a good approach. As you become more comfortable and your core strength improves, you can gradually increase the number of reps and sets.

For more advanced exercisers, aim for three to four sets of 20-25 repetitions per side. Try to include side crunches in your routine two to three times a week to see noticeable improvements in your core strength and stability.

Build an Effective Workout Routine With SOLE Equipment

The SOLE+ App provides free access to hundreds of fitness classes, saving users hundreds of dollars compared to competitor subscription-based workout programs.

• Get Better Strength Training with SW180 Adjustable Dumbbells – Customize your resistance for exercises like bicep curls, shoulder presses, and weighted side crunches to build muscle efficiently.
  
• Maximize Cardio with SOLE Treadmills – From the F6X for affordability to the TT8 for commercial-grade quality, SOLE treadmills offer incline, speed control, and advanced tracking for optimized workouts.
  
• Target Full-Body Fitness with SRVO All-in-One Trainer – This versatile system supports strength, endurance, and functional training, making it ideal for a complete home gym experience.
  
• Stay Motivated with the SOLE+ App – Access hundreds of free fitness classes and guided workouts to improve your training without additional costs.

Ready to take your workouts to a whole new level? Equip yourself with SOLE’s SW180 Adjustable Dumbbells and make every workout count!

Frequently Asked Questions

Do side crunches reduce belly fat?

While side crunches can help tone and strengthen the muscles in your midsection, they won't directly reduce belly fat. Spot reduction is a common myth; instead, focus on a combination of regular exercise, including cardio and strength training, and a balanced diet to effectively reduce body fat.

How often should I do side crunches?

Try doing some side crunches in your routine a couple of times a week. This frequency gives your muscles time to recover between sessions, while still giving them enough stimulation for growth and strength improvements.

As you progress, you can gradually increase how often you do them or try more challenging variations to keep your workouts interesting and effective.

Can SOLE equipment help improve my side crunches? 

Yes! The SW180 Adjustable Dumbbells add resistance to side crunches, helping to strengthen your obliques and core more effectively. Their quick weight adjustment feature allows seamless progression for increased intensity.