Standing Oblique Crunches | Vertical Leg Crunches

What are Obliques?

The obliques are two muscle groups that are situated on the lateral (side) and anterior (front) abdomens on opposite sides of the body. They attach to the iliac crest via multiple rib cartilages (the top edge of the pelvic girdle). By flexing the spine, the obliques help to compress the abdominal cavity and are also engaged during rotation. Most athletic movements that call for twisting actions are made easier by strong obliques. (Standing Oblique Crunches | Vertical Leg Crunches)

How Oblique Crunches Work the Abs?

The abdominal muscles crunch in four stages and in various ways:

Stage 1: Head Lifted

The head is raised alone. The neck flexors, which intrude on the rib cage, are what start this movement. To maintain the rib cage’s alignment with the pelvis, the abdominals contract. Fixation, also known as a static or isometric contraction.

Stage 2: Head and Shoulders Lifted

The shoulders and head are raised (with or without the arms). The abdominals continue contract, but now more forcefully, to keep the rib cage above the pelvis. The skeleton is not being moved by the abdominals; this is still a fixation action.

Stage 3: Shoulder Blades and Ribs Lifted

The abdominals contract to roll the rib cage toward the abdominals while the shoulder blades and rear ribs rise off the floor. Concentric contractions, also known as mobilisation, are used to start a movement.

Stage 4: Whole Torso Lifted

The hip flexors must contract in order for the crunch to continue and lift the entire body and head toward the thighs. The abdominals are now engaged once more in order to maintain the torso’s position between the ribcage and the pelvis. The torso is not pulled toward the pelvis.

How to Do Oblique Crunches?

The regimen includes a lot of crunches, which are an alternative exercise for people who do not want to do sit-ups. Here’s how to perform a crunch with proper form:

First Position: Lay face-up in the supine position on a soft surface with your knees bent to approximately 90 degrees. Your feet should be flat on the ground and should stay there throughout the entire exercise. Rest your head, shoulders, and back on the ground while keeping your lower spine properly curled and preventing it from touching the ground.

Upward Contraction Phase

Take a deep breath out and tighten your abdominal muscles to lift your head and shoulder blades off the floor slowly and steadily. Maintain a straight upper back and neck throughout the action, and hold the same position with your hands and arms. When your shoulder blades are about 1/2 inch off the ground, stop raising your body upward. Take a little pause before slowly returning your body to the ground.

Downward Phase

Remember to keep your neck straight as you slowly drop your upper back and head toward the floor while maintaining abdominal engagement. Put your back to the floor and gently contact it. It’s one rep.

TIP: Feel free to perform crunches in place of sit-ups if you like. Simply replace the sit-ups with crunches. But keep in mind that by opting for a simpler workout, you will lose out on developing your hip flexors, quadriceps, lower back, and hamstrings.

Arms Extended Crunch

Main muscles targeted abdominals. are When only your lower back is contacting the floor, tighten your abs and lift your back off the floor. Then, start lowering yourself back down. When your back touches the floor, release the tension you have been holding in your abs for the duration of the action.

Leg Raises

Lifting your legs off the ground while keeping your upper body motionless. Do not just drop your legs; instead, gradually lower them once they have reached the posture. Avoid letting your heels hit the floor; instead, stop them 1″ off the floor before pulling yourself back up.

Toe Touchers

Reach up with your hands and try to touch your toes while keeping your legs as still as you can in their current position. At first, you might find it simpler to complete the manoeuvre while placing your palms on your shins.

Side Jack-knife

As you lift your leg forward and move your elbow toward it, use the elbow that is now touching the ground as a support to keep yourself upright. To tighten up your obliques, if at all possible, hold for 1 second at the top of the exercise.

Ab Hold

Pull your stomach up without taking a breath in after exhaling fully to fill your lunges with air. Hold the position for 1-2 seconds while pulling your stomach in firmly as though you are attempting to make your waist as narrow as possible. Release, then do it again.

Standing Oblique Crunches Benefits

  1. Protecting the Abdominal Walls

Refrain from “pushing” and closing the glottis. Open your glottis when working. Maintaining breathing is the greatest strategy to keep the glottis open.

Do not close your ribs. Before beginning the crunch, open the ribs. For the duration of the roll-up and roll-down, keep the ribs broad.

  • Protecting the Linea Alba

Since the transversus abdominis pulls on the linea alba powerfully, avoid engaging it.

During the workout, refrain from exhaling, especially a rapid exhale (which engages the transversus abdominis for the most part; see Engaging the Transversus Abdominis). An intense exhalation, also known as a forced exhalation, occurs when we exhale more forcefully than usual and enter the Expiratory Reserve Volume (ERV).

Crunches Can Endanger the Cervical Disks

When performing a crunch, we occasionally place our hands behind our heads. Two very different motives drive us to do this:

By not propelling ourselves forward with our arms, we want to make the workout more challenging.

Using the weight and muscle power of our arms, we try to move our head forward. In view of the challenge of the activity, this is the most typical situation. In this situation, we often push our elbows forward pretty far. This primarily results in a sharp flexion of the lower cervical spine.

Protecting the Cervical Disks

If your body does not naturally support the movement and you do not have particularly strong abdominal muscles, avoid performing crunches with your hands behind your head. In order to prevent pushing your neck into excessive flexion during a step that is too tough for your body to complete, you will need to have your feet held down if you do not have the proper body proportions to complete the fourth stage of the crunch.

Keep your elbows out to the sides while performing crunches with your hands behind your head, and make sure your head rests in your hands rather than having your hands rest on or pull on it. You can, if necessary, hold your hands a little bit away from your head.

Are Oblique Crunches Bad?

No, oblique crunches are not inherently bad. They can be a very effective exercise for strengthening the oblique muscles, which are located on either side of your torso and are responsible for rotating and bending your trunk.

However, as with any exercise, there are some important things to keep in mind when doing oblique crunches. First, it’s important to use proper form and technique to avoid injury and ensure that you’re targeting the correct muscles. Second, you should start with a weight or resistance level that is appropriate for your fitness level and gradually increase as you get stronger. Finally, it’s important to balance your workout routine and include a variety of exercises that target different muscle groups to avoid overuse and injury.

In short, oblique crunches can be a safe and effective exercise when done correctly and incorporated into a well-rounded fitness routine.

External Oblique Exercises Without Equipment

There are several effective external oblique exercises that you can do without any equipment. Here are a few examples:

  1. Standing Oblique Crunches: Stand with your feet hip-width apart and your hands behind your head. Twist your torso to the right and bring your right knee up to meet your left elbow. Repeat on the other side.
  2. Side Plank: Lie on your side with your forearm on the ground, elbow directly under your shoulder. Lift your hips up until your body forms a straight line from head to feet. Hold for 30 seconds to 1 minute and then switch sides.
  3. Russian Twist: Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground. Hold your hands together in front of your chest and twist your torso to the right, tapping your hands on the ground beside your hip. Repeat on the other side.
  4. Bicycle Crunches: Lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and bring your left elbow to meet your right knee, then straighten your left leg while twisting to bring your right elbow to meet your left knee. Repeat for 10-20 reps.

Remember to engage your core muscles, keep your movements slow and controlled, and breathe deeply throughout each exercise.

What is an Oblique Asymptote?

An oblique asymptote is a type of asymptote that occurs when a function approaches a straight line at an infinite distance. An oblique asymptote is also called a slant asymptote or an inclined asymptote.

Unlike a vertical asymptote, which occurs when a function approaches infinity or negative infinity as the input approaches a certain value, an oblique asymptote occurs when a function approaches a straight line at an infinite distance. This means that the function will get closer and closer to the line, but will never actually touch it.

An oblique asymptote can be described using the equation y = mx + b, where m is the slope of the line and b is the y-intercept. The slope of the line is found by dividing the leading coefficient of the numerator by the leading coefficient of the denominator in the function’s quotient.

To determine whether a function has an oblique asymptote, you can perform a long division of the function’s numerator by its denominator. If the degree of the numerator is exactly one greater than the degree of the denominator, then the function has an oblique asymptote.

FAQs on Standing Oblique Crunches

Q: What are standing oblique crunches?

A: Standing oblique crunches are a type of exercise that targets the oblique muscles on the sides of your torso. To perform the exercise, stand with your feet shoulder-width apart, place your hands behind your head, and twist your torso to one side while bringing your elbow towards your knee. Then, switch sides and repeat the motion.

Q: What are the benefits of doing standing oblique crunches?

A: Standing oblique crunches can help strengthen and tone the oblique muscles, which can improve your overall core strength and stability. This can also improve your posture and help prevent lower back pain.

Q: How many standing oblique crunches should I do?

A: The number of standing oblique crunches you should do depends on your fitness level and goals. Start with a lower number of repetitions, such as 10-15 per side, and gradually increase as you get stronger.

Q: Are standing oblique crunches suitable for beginners?

A: Yes, standing oblique crunches can be a good exercise for beginners. However, it’s important to start with proper form and technique and to gradually increase the difficulty level as you get stronger.

Q: Can I do standing oblique crunches if I have lower back pain?

A: If you have lower back pain, it’s important to talk to your doctor or a physical therapist before doing any new exercises. Depending on the cause and severity of your pain, standing oblique crunches may not be appropriate for you. However, in some cases, strengthening the core muscles can help improve lower back pain. Your healthcare provider can help you determine the best exercises for your specific condition.

Q: Are there any variations of standing oblique crunches?

A: Yes, there are several variations of standing oblique crunches, including side-to-side oblique crunches, diagonal oblique crunches, and standing knee-to-elbow crunches. These variations can help target different areas of the oblique muscles and add variety to your workout routine.

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