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Instructions
- Lie on your back on a yoga mat with both knees bent.
- Cross your right ankle over your left knee to form a figure-4 position.
- Place your hands lightly behind your head, elbows pointing outward.
- Engage your core and lift your left shoulder toward your right knee in a controlled lateral crunch.
- Slowly lower your upper body back to the starting position.
- Complete the desired number of repetitions, then switch sides and repeat the same steps with the opposite leg and shoulder.
Technical Tips
- Avoid pulling on your neck; keep the movement driven by your core.
- Maintain contact between your lower back and the mat throughout.
- Move slowly to maximize muscle engagement and prevent momentum.
Breathing Tips
- Exhale as you crunch and rotate upward.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back pain or injuries
- Herniated disc
- Recent abdominal or pelvic surgery
The Lateral Abdominal Crunch in a figure-4 position is a precise and effective variation designed to activate the oblique muscles with enhanced isolation. By crossing one ankle over the opposite knee, the body is positioned to limit compensation and focus the rotation on one side of the core. This movement is particularly beneficial for individuals seeking targeted abdominal engagement and improved unilateral control. Commonly found in Pilates, fitness, and bodybuilding programs, it promotes spinal stability, core symmetry, and postural alignment. As it requires no equipment beyond a mat, it is highly accessible and can be incorporated into both beginner and advanced routines. The controlled nature of this exercise helps reduce the risk of strain and is suitable for home workouts or structured core sessions. Practicing this crunch consistently enhances waistline definition, trunk rotation, and muscular balance across the abdominal wall.
Why should I cross my leg during a side crunch?
Crossing one leg over the other during a side crunch helps isolate the oblique muscles and limits lower body movement, improving core focus and effectiveness.
Is the lateral crunch good for obliques?
Yes, the lateral crunch is excellent for strengthening and defining the oblique muscles, supporting rotational control and trunk stability.
Can I do this exercise if I have back issues?
This exercise may not be suitable for individuals with lower back pain or herniated discs. Consult a medical professional before performing any abdominal crunches if you have a back condition.
Does this exercise burn belly fat?
While the lateral crunch strengthens the core and tones the obliques, visible fat loss requires a combination of cardiovascular training and a calorie-controlled diet.