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Band Side Crunch

Band Side Crunch

The Band Side Crunch is a challenging and effective exercise that targets the obliques and helps to sculpt a strong and defined waistline. This exercise is ideal for individuals who are looking to tone their midsection and improve core strength. The Band Side Crunch is a variation of the traditional side crunch exercise and adds another level of resistance using a resistance band. To perform the Band Side Crunch, you will need a resistance band and a sturdy anchor point to secure the band. Begin by attaching one end of the band to the anchor point at shoulder height. Stand with your side facing the anchor point, grab the other end of the band with your far hand, and step away until you feel tension in the band. From there, engage your core muscles and slowly bring your upper body down towards your hip, while keeping your arm holding the band straight. Feel the contraction in your oblique muscles as you perform the movement. Be sure to avoid pulling on the band with your arm, as the resistance should solely come from the tension in the band. The Band Side Crunch can be a challenging exercise, especially for beginners. It is important to maintain proper form and control throughout the movement to avoid strain or injury. Start with a lighter resistance band and gradually increase the tension as you become more comfortable and stronger. Incorporate the Band Side Crunch into your core workout routine to add variety and target the oblique muscles from a different angle. Remember to combine this exercise with a well-rounded fitness routine that includes cardiovascular exercises, strength training, and a balanced nutrition plan for optimal results. Start working those obliques and reap the benefits of a stronger, more defined waistline.


  • Start by attaching a resistance band to a sturdy object at knee height.
  • Stand sideways to the anchor point with your feet shoulder-width apart.
  • Grab the handle of the resistance band with the hand that is farthest from the anchor point.
  • Extend your arm straight up, keeping tension on the band, and place your other hand on your hip.
  • Brace your core and slowly tilt your upper body towards the anchor point, pulling the resistance band down.
  • Keep your hips stable and squeeze your obliques as you bend to the side.
  • Pause for a moment at the end position, feeling the contraction in your oblique muscles.
  • Slowly return to the starting position, keeping tension on the band throughout the movement.
  • Repeat the exercise for the desired number of repetitions, then switch sides.

Tips & Tricks

  • Engage your core muscles throughout the exercise.
  • Focus on using your obliques to lift your body to the side.
  • Maintain a slow and controlled movement to maximize effectiveness.
  • Use a resistance band to add extra challenge and intensity to the exercise.
  • Breathe out as you crunch to fully contract your muscles.
  • Keep your neck relaxed and avoid straining it during the exercise.
  • Gradually increase the resistance of the band as you build strength.
  • Remember to warm up before performing the exercise to prevent injuries.
  • To build a balanced physique, alternate between both sides.
  • Combine this exercise with a well-rounded workout routine for overall fitness.


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