Side Crunch

A weighted core exercise where a dumbbell is held in one hand while the torso flexes laterally, targeting the oblique muscles.

Instructions

1. Stand upright with feet hip-width apart and good posture.
2. Hold a dumbbell in one hand (typically your right) at your side with arm bent at approximately 90 degrees.
3. Maintain a stable stance with your core engaged and knees slightly bent.
4. Bend sideways toward the side holding the weight, lowering the dumbbell toward the ground.
5. Use your oblique muscles to control the movement; bend slowly and deliberately.
6. Continue bending until you reach approximately 45 degrees of lateral flexion.
7. Pause briefly at the bottom position, feeling the contraction in your obliques.
8. Use your oblique muscles to pull yourself back up to standing position.

Tips

• Keep your torso facing forward; avoid rotating your spine during the movement.
• Maintain control throughout both the descent and ascent phases.
• Do not use momentum; move slowly and deliberately through the full range of motion.
• Breathe steadily; exhale as you bend and inhale as you return to standing.
• Perform all repetitions on one side before switching to the other side.