Weighted Side Crunch

The Weighted Side Crunch is a fantastic exercise that targets and strengthens your obliques, which are the muscles on the sides of your abdomen. This exercise is often performed with a dumbbell or a weighted plate to provide added resistance, making it even more effective in toning and sculpting your waistline. To perform the Weighted Side Crunch, you start by lying down on your side with your legs slightly bent. Hold the weight against the side of your head or across your chest, depending on your preference and comfort level. With your upper body relaxed, engage your core muscles and slowly lift your shoulders toward your hips, focusing on contracting your obliques throughout the movement. As you crunch, be sure to exhale and squeeze your waistline before slowly lowering back down to the starting position. This exercise can be easily modified to suit different fitness levels. Beginners may choose to use a lighter weight or even perform the exercise without any additional resistance. As you become stronger and more comfortable with the movement, you can gradually increase the weight or number of repetitions to continue challenging your muscles and progress further. Including the Weighted Side Crunch in your workout routine can help you develop a stronger core, improve your posture, and enhance your overall stability. Remember to maintain proper form throughout the exercise, focusing on quality rather than quantity. Incorporating this exercise regularly into your fitness regimen, along with a balanced diet, will contribute to achieving your desired fitness goals.

Instructions

• Lie down on your left side with your legs extended and stacked on top of each other.
• Hold a dumbbell in your right hand and extend your arm over your head.
• Place your left hand on your left hip or extend it straight out for balance.
• Engage your core and lift your legs off the ground slightly.
• Simultaneously crunch your torso up towards your legs while lifting your right arm towards your knees.
• Exhale as you crunch and squeeze your obliques at the top of the movement.
• Pause briefly at the top and then slowly lower your torso and arm back down.
• Complete the desired number of repetitions and then switch sides to work the other oblique muscles.

Tips & Tricks

• Start with a weight that challenges you, but allows for proper form and range of motion.
• Focus on engaging your oblique muscles throughout the entire exercise.
• Maintain a neutral spine by avoiding excessive rounding or arching of your back.
• Breathe out as you crunch to help engage your core muscles.
• Add variety by using different types of weights such as dumbbells, medicine balls, or kettlebells.
• Gradually increase the weight as you get stronger to continue challenging your muscles.
• Perform the exercise at a controlled pace, avoiding any jerking or swinging motions.
• Include other core exercises in your routine to strengthen your entire midsection.
• Properly warm up before attempting the weighted side crunch to prevent injury.
• Stay consistent with your workouts and gradually increase the frequency and intensity over time.