How to do a knees-down side crunch ab exercise

There are many variations of the side crunch exercise. This exercise works the oblique muscles. The obliques are commonly referred to as the "love handles." They are used to assist with rotation of the torso. They are also instrumental during abdominal contractions. During traditional side crunches, the lateral flexors of the spine (quadratus lumborum) are involved. However, this version of the side crunch minimizes the activity of the spinal musculature.

Start by lying flat on your back. Bend both knees to either side of the body, while keeping your back flat. Once the knees are down, the "twisted" position of the torso will allow you to emphasize the oblique muscles. For this exercise, the most comfortable place for the hands is behind the head. Next, contract your abdomen/obliques and slowly exhale. Never crank the neck during this exercise. Note: You must alternate the position of the knees in order to work both sides of the body. For example, if you wish to work the right oblique muscles, then the knees should be down on the left side. If you wish to work the left obliques, the knees should be down on the right side.




Step 1
Lie down on a mat with back flat. Keep knees together. Bend both knees to one side.




Step 2
Contract the abdomen and oblique muscles. Exhale as you flex the muscles.




Step 3
Return to the starting position and repeat the exercise on both sides.