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Side sit-ups
This article focuses on lateral abdominal presses, also often referred to as oblique abdominal presses. This is a fitness exercise that primarily targets your oblique abdominal muscles. As an alternative, you can also incorporate lateral crunches into your training plan. The execution of these exercises exhibits significant differences. The English term for this is Side Situp.
Occasionally, athletes may confuse this exercise with heel touches or criss-cross movements. Since the execution is relatively straightforward, even beginners can start with lateral abdominal presses without any issues. Additional variations of this exercise will be introduced in the course of the article under alternative training methods.
Muscles targeted during lateral abdominal presses Lateral abdominal presses mainly strengthen your oblique abdominal muscles (Musculus obliquus abdominis). Additionally, the straight abdominal muscle (Musculus rectus abdominis) and the pyramidal muscle (Musculus pyramidalis) are activated in a supportive role.
Execution of lateral abdominal presses Lateral abdominal presses are suitable for both beginners and advanced individuals. The execution is relatively uncomplicated. However, to fully exploit the potential of this exercise, you will find additional information in the following section regarding the correct body position and execution of oblique abdominal presses.
Body position
Commence lateral abdominal presses by lying on the floor, choosing one side to rest completely on. Subsequently, perform the exercise in the opposite direction. Your legs should form an approximate right angle to each other and be stacked on top of each other. The head should be a natural extension of the spine. For support, take the arm on the upper side and cross it behind your head. Place the other arm in front of your body.
Movement execution
Now, initiate oblique abdominal presses by stretching your upper body upwards. The hips and buttocks should remain on the floor. However, lift the upper body high enough so that the chest region and parts of the abdomen are in the air. Exhale during the upward movement. Afterward, inhale and return to the lying starting position. Ensure that you do not completely release the weight and maintain a certain level of body tension throughout.
Stressed muscles and common mistakes
Common Mistakes in Oblique Sit-ups
Despite their apparent simplicity, errors often occur during oblique sit-ups. This section provides guidance to avoid the most common mistakes in lateral abdominal presses and thereby maximize the full potential of this exercise.
✅ Head Positioning Off-Balance: Your head should always be a natural extension of your spine. Pay attention, especially when lifting the upper body, to ensure that the head is neither tilted downward nor excessively upward.
✅ Insufficient or Excessive Body Elevation: To effectively stimulate the lateral abdominal muscles, it is crucial to lift the abdomen adequately. At least the entire chest region should be in the air. However, be mindful not to lift the body excessively, as this could compromise the accuracy of the execution.
✅ Swing-Emphasized Movement: The oblique abdominal presses should be executed in a smooth motion. Avoid using momentum to rapidly lift the body upward and then allow it to fall back down.
Alternatives and similar exercises to oblique situps
Various exercises are available for abdominal muscle training. In the following section, we present different options that you can perform either instead of or in addition to oblique sit-ups.
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