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Side crunches
Diagonal crunches represent an exciting exercise in the realm of fitness, targeting both the straight and oblique abdominal muscles. However, the primary focus of this workout is on the latter muscle group. Diagonal crunches significantly differ from side sit-ups. It's crucial not to confuse them with Criss Cross and Heel Touches. When the term "oblique crunches" is used in the gym, it refers to diagonal crunches. This exercise is suitable for both beginners and advanced fitness enthusiasts.
Muscles Engaged in Diagonal Crunches Diagonal crunches place emphasis on the oblique abdominal muscles (musculus obliquus abdominis), with support from the straight abdominal muscle (musculus rectus abdominis) and the pyramidal muscle (musculus pyramidalis) during optimal execution.
Execution of Diagonal Crunches While diagonal crunches are popular in the fitness domain, their execution is not always optimal. The following section provides all the relevant information regarding the ideal body position and correct movement execution.
Body position
To perform diagonal crunches, start by lying on the floor with your legs side by side and slightly bent knees. Rotate your legs to one side while keeping the knees bent. The waist and legs are now on one side of the body, with the lateral back resting on the floor. The knees are precisely stacked on top of each other. Ensure that the upper back lies flat on the floor. In an alternative variation, the back remains in the center without any lateral rotation. Maintain the original position without any lateral tilt.
Movement execution
Initiate the exercise by crunching the upper body to the side. Lift the upper body slightly, ensuring the movement is exclusively lateral, with the lower part of the body remaining stationary on the floor. Ensure that your head continues to act as an extension of the spine. Exhale during the upward movement. Return to the lying position without completely lowering the upper body. Inhale deeply during the downward movement.
In the more challenging variation, the legs are also positioned to the side, but the upper body remains straight. Look vertically upwards, lift the upper body slightly, exhale, and return without lowering the shoulders until the exercise is complete.
Stressed muscles and common mistakes
Every fitness exercise carries the potential for specific mistakes. In the following section, we will highlight the most common errors in side crunches and provide tips on how to avoid them.
✅ Incorrect Head Position: During side crunches, the head should always be kept in a straight line with the spine. A tilted head forward, backward, or to the side increases the risk of injury.
✅ Insufficient Curving of the Back: While performing side crunches in a lying position, curve your back during the upward movement. It is not necessary to move the entire body upright.
✅ Swing from the Upper Body, Not the Lower Body: The movement should solely come from the upper body. Keep your legs still and avoid swinging from the lower body.
Alternatives and similar exercises to side crunches
For those who prefer not to include lateral crunches in their workout routine or at least not exclusively, there are numerous alternative abdominal exercises to strengthen the oblique muscles. In the following section, various options present themselves as alternatives to the familiar lateral crunches.
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