The obliques are the muscles of the abdominals which are on the side of the waist and which make it possible to make rotations of the bust. In the practice of bodybuilding, these muscles are rarely worked specifically for fear of thickening the waist too much, yet the work of the obliques is essential.
These are the obliques that stabilize the lumbar spine and strengthening them will prevent the risk of injury. They help in particular to control heavy loads, for example at Squat and Romanian Deadlift. In short, if you want to be solid on the sides you will have to work on your sides!
The Crunch With Rotation will help you by making optimal use of them.
Another thing, to see your obliques you will have to be dry. Indeed, to have a good definition at the obliques, it may be necessary to make a low-calorie diet and lots of cardio to eliminate fat.
How To Make Crunch With Rotation
1- Starting position
- Lie down taking care to press the lower back firmly against the floor.
- Place your legs on a flat surface so that your knees are at a 90-degree angle, or put your feet on the ground with your knees bent.
- Place your hands on either side of your head at temple level, elbows facing outward.
2- Execution of the movement
Lift the bust
- Contract the abdominals to slowly raise the bust-up, then rotate the torso so that one of the elbows points towards the opposite knee.
- The rotation must be carried out only by the abdominals, the head and the arms must remain immobile. Do not overdo the movement by going for the knee with the elbow.
- Round the back and roll up the bust for the better contraction of the abs.
- Once the contraction point is reached, stop the movement, let the
- the elbow may or may not have touched the knee, and wait a second.
Lower the bust
- Slowly descend and controlling the movement to the starting position.
Repeat the movement, either by alternating repetitions for each shoulder or by doing the same number of repetitions on one side than on the other.
The exercise locates more precisely the work on the abdominals (right) from the “top” by shortening them from its insertion “high” on the sternum. (The principle of muscle compartmentalization will be discussed in a future article).
The transverse will also intervene if you apply yourself to trying to tuck in your stomach during the whole exercise.
Finally, the rotation will work the obliques more efficiently.
Risks And Mistakes To Avoid
- Do not use your hands to hold your head: you risk pulling your neck and injuring your neck!
- Raise the shoulders thanks to the contraction of the abdominals: do not cheat by exaggerating the gesture, the arms must remain immobile during the entire Crunch With Rotation.
Avoid placing your hands behind your head as it tends to be used as a counterweight for exercise. This can cause neck problems. The easiest way is to keep your hands on your temples or chest.
Inspiration at the start of movement when the rib cage is open. Blow while executing the movement.
- For advanced users: if it is not possible to increase the difficulty of the Crunch With Rotation by adding weight, you can concentrate on the execution of the movement. Keep your abs tight all the time, slow down, wait longer at the point of contraction.
- Decline Situps With Rotation: uses the obliques and the rectus, but also involves the flexor muscles of the leg. This variant can cause pain in the lower back (lumbar).
- The Oblique Crunch.