How to Do Side to Side Crunches

The side-to-side crunch is a great way to work your abdominals and put a special focus on your oblique muscles. This high-intensity exercise engages your oblique muscles (side abdominal muscles) by forcing them to support you while you move from side to side. Performing this exercise may help tighten and tone the sides of your torso, but you will still need to follow a diet and do other types of exercise to lose weight. To get the most out of this exercise, get into the right position, perform the exercise with correct form, and repeat it regularly.^{[1]XResearch source}

Part 1

Part 1 of 3:

Getting in the Starting Position

1
Prepare your area. Set out a mat, towel, or go to a carpeted area. Make sure you have enough space to perform this exercise.^{[2]XResearch source}
- If possible, bring your own mat to the gym. It is not guaranteed that a mat will be available when you get to the gym.
- Most gyms provide mats for use at the gym. A disinfectant spray should be available at your gym. Spray the gym's mat before and after use.
- Wear comfortable clothing that allows movement.
2
Lie on your back. Keep your back flat on the ground, and keep your torso straight. Bend your knees so that your feet are flat on the floor.^{[3]XResearch source}
- Be sure that your back is flat against the floor. There should be no space between your back and the floor.
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3
Place your hands on either side of your head. Rest your fingers at the tips of your ears. Avoid positioning that could lead to yanking the head, such as resting your head in your hands. Your elbows should be out to your sides.
- You can also lightly place your hands beneath your neck, which helps keep your neck steady.^{[4]XExpert SourceBrendon Rearick
  Personal Trainer & Strength CoachExpert Interview. 30 July 2020.}
4
Lift your head and shoulders slightly off the floor. Make sure to keep your shoulders even.^{[5]XResearch source}
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Part 2

Part 2 of 3:

Performing the Exercise

1
Move your upper body to the right. Make sure your head and shoulders are slightly elevated. Imagine that you are trying to touch your right elbow to your right hip. Keep your lower back and hips stationary on the floor.^{[7]XResearch source}
- Keep your elbows pointing straight out to the sides. Don't bring them too close to your head.
- Always exhale before you start the crunch—this helps your rib cage and pelvis sit in a better position for the exercise.^{[8]XExpert SourceBrendon Rearick
  Personal Trainer & Strength CoachExpert Interview. 30 July 2020.}
- Use your breath as part of the movement when you do the crunch.^{[9]XExpert SourceBrendon Rearick
  Personal Trainer & Strength CoachExpert Interview. 30 July 2020.}
2
Return to the starting position. Do not lower your head or shoulders. You should be in the same position as a standard crunch.^{[10]XResearch source}
- Use your abs to lift your shoulder blades off the ground, taking care not to pull your shoulders toward your ears or tuck your chin toward your chest. Make sure you aren't using your neck muscles during the exercise!^{[11]XExpert SourceBrendon Rearick
  Personal Trainer & Strength CoachExpert Interview. 30 July 2020.}
- Only lower your head and shoulders if you are starting to feel too uncomfortable. Readjust and begin again. Don't overdo it if you are too uncomfortable.
Perform exactly the same movement as you did on the right side. The only difference should be the side you're moving towards.^{[12]XResearch source}
Keep your abs tightened and crunch from side to side. Treat each side as a separate repetition and set. Make sure to do an even number of crunches on each side.^{[13]XResearch source}
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Part 3

Part 3 of 3:

Repeating the Exercise

1
Do 10 to 15 repetitions of this exercise per set. Repeat until you've completed 3 sets. When you can do 10 to 15 reps with ease, increase the number of reps up to 20 or 25. To effectively build your muscles, each set should bring you to temporary muscle failure.^{[14]XResearch source}
- Gradually repeat the number of repetitions over time. Don't increase the number of repetitions until the number you are currently doing feels easy.
2
Aim to do these crunches at least twice a week. To start seeing and feeling results, aim to do 3 sets 2 to 4 days a week for 8 weeks. For faster results, combine this exercise with various other abdominal workouts.
- Always give yourself a day of rest between abdominal workouts. This allows damaged muscle fibers to heal before you work them again.
3
Add weights to your routine. If you want to intensify your workout, hold weights while doing your crunches. You can use hand weights or weight plates. 2 to 5 pounds is recommended if you do not lift weights often.^{[15]XResearch source}
- Hold the weights close to your chest.
4
Raise your legs for a challenge. To make this exercise more challenging, do not keep your feet flat on the floor. Instead, raise your bent knees to table-top — it should look as though you are resting your calves on a table.^{[16]XResearch source}
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Expert Q&A

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Question
What's a common mistake when I'm doing crunches?
Brendon Rearick
Personal Trainer & Strength Coach
Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. Brendon holds a BS in Kinesiology from the University of Massachusetts Amherst.
Brendon Rearick
Personal Trainer & Strength Coach
Expert Answer
Many people breathe incorrectly. Exhale as you're crunching and inhale when you go back to your starting position.
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What happens if I do crunches wrong?
Brendon Rearick
Personal Trainer & Strength Coach
Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. Brendon holds a BS in Kinesiology from the University of Massachusetts Amherst.
Brendon Rearick
Personal Trainer & Strength Coach
Expert Answer
If you use your neck to lift your body, it could lead to more pain. Make sure you support your head with your fingertips and crunch with your core muscles.
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Question
How do you do a crunch correctly?
Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Michele Dolan
Certified Fitness Trainer
Expert Answer
The safest way to do a crunch is to limit the rounding of your spine in a concave direction. Focus more on lifting the shoulders and head up off the floor.
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Tips

The benefits of these exercises are increased strength and flexibility in your core muscles.
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To make this exercise less challenging, decrease the number of reps that you do in a set or cross your arms in front of your chest.
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Remember to stay hydrated. Keep a water bottle nearby while you are performing the exercise.
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Warnings

Potential injuries to your back or neck may be incurred if this exercise is performed incorrectly.
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Do not perform this exercise if you have neck of back injuries.
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If you are pregnant, ask a doctor before performing this exercise.
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