How To Do A Side Plank Crunch

By: Chris Freytag, CPT

Chris Freytag demonstrates a Side Plank Crunch

Side Plank Crunch is a core body exercise that strengthens your core muscles, especially your obliques, while strengthening your upper back and shoulder as well. Planks are one of the best bodyweight exercises you can do for your core. If you learn how to do Side Plank Crunch you get all the benefits of a plank along with the extra muscle contraction and strength provided by the movement of the top arm and leg. This “crunch” action is also teaching the rest of your body to stabilize and strengthen all the way around. They also work your total body, especially this plank variation: the side plank crunch. This is a great move that challenges your balance and requires core stabilization.

Start by practicing the Modified Forearm Side Plank. Once you are able to hold this pose for 30 seconds or so, you will know you are ready to move on to the Forearm Side Plank Crunch and add the movement of the arm and leg. You will notice that even though you feel the waistline on the top that is pulling the elbow and knee together, you actually feel MORE in the waistline at the bottom that is holding you up and keeping you stable. You are also going to notice that that you are strengthening the muscles in your hip.

Make sure you breathe as you move and avoid letting your body sag in the middle. You will want to stay in a straight line throughout.  Practice this move 2-3 times a week and try our workout How To Lose Your Love Handles.

Here are the steps to performing Side Plank Crunch:

1) Start by laying on your right side with forearm below shoulder, body lifted and legs long and feet stacked. Keep body straight, abs tight and place left hand on hip.

2) Bring the elbow on your top arm and knee on your top leg in to tap elbow and knee together, then reach both long and repeat the tap working your obliques and entire core with these crunches.

Targets: arms, shoulders, core

Here are 6 more Plank Variations For Awesome Abs! 

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