Side Plank. Keep the dumbbells close to your body. Toe touch crunches strengthen core muscles, reduce back pain and improve muscles flexibility. 8. Standing Oblique Crunch. Nutrition Guidelines. When you do side plank crunch exercises, you work all of the muscles in your core. Discover short videos related to dumbbell crunch on TikTok. Roll your shoulders three to four inches off the floor, keeping your lower back on the ground. Best for CrossFit: Rogue Rubber Hex Dumbbells and BalanceFrom Rubber Encased Hex . The great thing about the dumbbell lateral flexion exercise is that you get to work your abs without doing a crunch! Training the oblique muscles will help in shaping and toning the waistline. Standing Elbow to Knee Crunches with Dumbbells - 60 Seconds. Waist slimmer squat. 1. Lying side oblique crunches are one of the best exercises to tighten and tone up your love handles along with all of the core muscles of your midsection. 1. Bicycle crunches. Dumbbell Side Lying One Hand Raise. Then bend your upper body slightly . Watch popular content from the following creators: Ben Petersen(@lifting_with_ben), Connormtrott(@connormtrott), Edin Sehovic(@evidencenutrition), mel(@melkouryy), meg(@megballard), Nessa(@flexwithness), Mr. Dumbbell Single Leg Deadlift. Can't Get Big Biceps? Core(@confusedmuscles), COLN (@jon.colon), PROTEINGURU(@proteinguru), Gabrielahella(@gabrielahella) . The side crunch leg raise targets your abs and obliques, sculpts the abdominal wall, and slims down your waist. 30-sec hold each side two times; Dumbbell Oblique Crunch. Easily add your favorite for side crunches exercises to your workout routine and track your results with our workout tracker. Gradually turn your upper body to the left, return to the center, then repeat to the right side and return to the starting position. Here's a breakdown of the amazing 8-minute standing abs workout with dumbbells. By [] Navigate. The Side Crunch is a dynamic stability exercise and when you perform it correctly, you are going to tap into full extension and contraction of the obliques. The dumbbell side bend is a popular exercise for targeting the oblique muscles of the abdomen. Bench Press Heavier Dumbbells (GUARANTEED!) Overhead Dumbbell Side Bend full 12 week push,pull,legs program!- build muscle & strength! How to: Sit on the floor with your knees bent and feet elevated. 7 oblique exercises you can do with one dumbbell 1)side plank up 2)side bend 3)alternating reverse crunch 4)side v up 5)lifting 6)overhead side bend 7)weighted wipers.Hold a dumbbell in your left hand. This should be done 2-3 times every week. Drop your legs down to either side on the floor in a side lying position but keep your upper body at a roughly 45-degree angle to the floor. Dumbbell Crunches Full Body Workouts 20-Minute . For this exercise, keep your feet off the ground the entire time. Step 2. Side Crunch (version 2) Side Hip (on parallel bars) Side Plank. One of the simplest oblique crunches involves standing and bending to the side while holding a weight. Side Bend Tips: Always keep your back straight, eyes facing forwards, and bend at the torso only. Trending. August 20, 2022 by Sandra Hearth By targeting your internal obliques and external oblique muscles, dumbbell side bends can strengthen the sides of your body. Step 4: Repeat for desired amount of repetitions and then switch dumbbell to the left hand and start over. - Lie on a mat on your right side with . Start the exercise by twisting your torso and moving your hand down and bringing it under your waist. Dumbbell Lateral Flexion The Dumbbell Lateral Flexion / Extension, also known as Side Bends, works your abs as you move from side to side. . It is a very effective oblique . Each exercise provides a video demonstration and detailed instructions. STOP DOING PUSHUPS LIKE THIS | 10 Worst Mistakes! Hold a dumbbell vertically in front of your chest, and lean back so that your torso is at 45-degree angle to the floor. Step 2 - Then while standing up straight you grab the handle with an underhand grip and position your body a 90-degree angle from the cable machine. When dong bicycle crunches, you can simultaneously work both your abs and obliques. How to do it: Stand with your feet slightly wider than hip-width apart. Rest for 1-2 minutes after you complete the second exercise, then repeat for 2-3 more sets. Grabbing a dumbbell with your right hand using a supinated grip and having the left hand to hold your waist, stand upright and position your feet at shoulder width. For this exercise, hold a dumbbell or cable in one hand. Joe Samara, a personal trainer and owner of Delray Boxing Club, suggests trying this classic crunch variation that hits the oblique muscles. The dumbbell side bend is an easy core exercise to practice at home. Work with motion as quickly as possible without compromising on the form. It can be performed one side at a time or alternating sides. Step 3 - While keeping your back straight, and . Hold a dumbbell in front of your chest, lean back at around 45 degrees angle to keep your core tight and engaged. 2. Lie on your back with both knees propped up and feet flat on the floor. The upper and lower body muscles are strengthened. The side plank helps prevent muscle imbalances. Draw the dumbbell towards your chest while you squeeze your right shoulder blade towards you spine. Grab a dumbbell with one hand and stand straight. Here is how to do the standing oblique cable crunch exercise. The crunch movement isolates the abdominal area since it does not involve the hip flexors. Dead Bug. Join over 500k subscribers who get a free . Engage the oblique muscles and that mind-to-muscle connection by moving slowly and squeezing the muscle at the top of the movement. The advantage of using cables is that they're constantly providing tension because they can pull in different directions than free weights, which can only pull down. With the help of our Nutrition Guidelines and Recipes, you will learn that is possible to reclaim your health and rebuild your . Grab an exercise mat or find a soft surface to lie on. Dumbbell side bend alternatives exercise is very popular in the gym. Trending. Popular Workouts. Exercise Reps; Dumbbell Burpees: 10: Hang Power Clean: 10: Pushup To Row: 10: Straight Arm Crunches: 15: Dumbbell Shadow Punches: 10: Stiff-leg DL to Upright Row: 10: Dumbbell Push Jerk: 10: PULL DAY WORKOUT | Deadlifts, Back, & Bis; Roll onto toes as you draw the ball up overhead. Oblique Crunch Reach. Want to learn more moves from Atkins? Cable Oblique Crunches: This is a great dumbbell side bends alternative that uses cable and weights instead of dumbbells. Face your palm toward your body. How to perform Dumbbell Side Bends: Weighted core workout. 5 Complete 1 of these cardio burns as assigned in programming. Exhale, lifting your torso, tapping your right hand to the outside of your left knee. As the core muscles are slow-twitch muscles, you should do static exercises like side planks to work these muscles better. ! Side bends stretch the abdominal muscles and digestive organs. This exercise also builds strength and stability in the lower back. Start with standing with your feet . Start on your back, knees bent and slightly wider than shoulder-width distance apart and hands placed lightly behind your ears. How to do it: Lie on your back, feet flat on the ground, with knees bent 90 degrees. Dumbbell leg loop Side plank rotation Crunch chop Star toe touch sit ups. 9. 2. Standing Oblique Crunch with Leg Raise Dumbbell Side Bends. 3. This completes one repetition. V-up The V-up exercise is an excellent option if you can easily perform 3 sets of 15 double crunches. Straighten your torso and perform a side crunch on the opposite side. 5. . Cable crunches are safe and effective, making them a mainstay exercise at the gym. 7 Most Effective Tricep Exercises for Bigger Arms; How to Get Bigger Quads FAST! This will make for one repetition of this weighted crunches for abs. This aids and regulates digestion, elimination, and metabolism. Browse through the various dumbbell exercises for abdominals below: Weighted Crunch Weighted Leg Raise Dumbbell Side Bend Weighted Crunch Lie down on your back on a bench and hold a dumbbell on top of your chest. Hold a dumbbell on your chest. Leave your right arm at your side, or place your right hand on the back of your head with your right elbow pointed out to the right side. Dumbbell Side Bend: 30-Sec: 30-Sec: 20-minutes HIIT workout with weights. Begin with 5 reps and gradually work your way up to 10 reps. Raise your hips so your body is in a straight line; hold this position for the . All are different, but their primary targeted muscle is oblique. Home; . Step 1 - You start by setting up the cable machine with the appropriate weights. Get in a side plank position by lying on your side and keeping your elbows on the floor, under the shoulder. Sumo Squat to Oblique Crunch: This is a dynamic alternative that includes performing squats between standing oblique crunches. Exhale and lower the dumbbell back to the starting position. Release down. Side Crunch. Dumbbell Single Leg Squat. The Dumbbell toe crunches are better than standard crunches because it especially works on the abs muscles. This exercise also challenges and strengthens your legs and core, and improves muscle endurance and stamina. Brace your core and lift your shoulders and upper back off of the floor. The weighted crunch is a progression to the traditional crunch that strengthens the entire core region. Dumbbell Side Crunch - 30 Seconds (30 . Oblique Crunches Benefits and Drawbacks Benefits. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators . Repeat, bringing your left hand to the outside of your right knee. How to do Weighted Oblique Crunch: Step 1: Take a dumbbell in your right hand and stand straight up. This is your starting position. 4. . Explore the latest videos from hashtags: #dumbbell, #dumbbells, #dumbbellshrugs, #dumbbellcircuit, #dumbbellchest . dumbbell, for example, is not stressing your obliques any more than the average purse or briefcase. How to do it: Stand tall with a medicine ball in both hands. Dumbbell Crunches: 30 Seconds: 30-Sec: 7: DB Superman: 30 Seconds: 30-Sec: 8: Dumbbell Push Press: 30 Seconds: 30-Sec: 15-min HIIT Workout Routine with Weights. 8-10 reps x 3; 30-sec rest; Dumbbell Russian Twist. It is usually performed for relatively high reps, at least 8-12 reps per set or more. Step 3: Raise back up and bend to your left side. Single Arm Dumbbell Flyes - Chest Exercise Guide with Photos. How to: Lie on your side with your elbow positioned under your shoulder and your forearm flat on the ground. Exercise Instructions: Begin this exercise by lying on your back on a mat in a normal sit-up position, with your feet flat on ground and your knees bent and your arms stretched out straight on each side. Keep your hips and torso up as you move. Dumbbell Front Raises Leg Up Crunches Incline Dumbbell Champagnes Dumbbell Arnold Presses rest for 30 seconds rest for 30 seconds 15 reps 30 reps 15 reps 15 reps repeat new set This is 1 repetition. Hold a dumbbell in your left hand. 8-10 reps x 3; 30-sec rest; You can add or replace other exercises in the following weeks of training. Is the Plank Side Crunch beneficial? Best lightweight: CanDo Vinyl Coated Iron Dumbbells. This exercise especially targets the obliques and lower abs. Oblique or side crunches are a useful abs exercise with several notable benefits: No equipment required - while weighted abs exercises like cable crunches and dumbbell side bends are equally effective, you need access to equipment to do them.Oblique crunches require just your bodyweight and somewhere to lie down, so they're ideal for home . Best for beginners: Amazon Basics Neoprene Workout Dumbbell. Why it works: This intensifies the difficulty of a traditional crunch. Keeping your back straight and shoulders neutral, lower the dumbbell down your side focusing on movement from the ribcage and up and without involving the hips. And eating the foods that make you feel good physically and mentally is a great way to start. Discover short videos related to dumbbell crunches on TikTok. 1. Hold a dumbbell to your chest, with a hand on each side of the dumbbell. Complete the desired reps on one side and then repeat on the . Suitcase crunch. Sideways Lifts Vertical Turn (straight legs) Single Arm Push-up. Dumbbell Reverse Crunches: Side Bend: Lunges to Overhead Press: Dumbbell Floor Press: EMOM CrossFit Dumbbell WOD Wednesday. 30 Minute Dumbbell HIIT Workout Circuit For Male and Female. We believe that having a good relationship with food is the root solution to changing your habits. Dumbbell Side Bend. You can do it while holding dumbbells or plates in both hands and just bending sideways. Performing side bends with a 5-lb. TOP 10 OBLIQUES EXERCISES. It would help if you always aimed to do at least 1-3 sets of 10-15 reps on each side of your body. Dumbbell side bend alternatives exercise is very popular in the gym. CARDIO BURN OPTIONS . Dumbbell exercises for abdominals target the upper and lower abdominals as well as the oblique muscles. How many side crunches should I do? Do the desired number of reps on your left side before switching to the right. Step 2: Bend to your right side at the waist about 6-8 inches. Get My Greatest Posture Info & Tips Here: http://madmimi.com/signups/225816/joinThumbnail Image From ruigsantos / Fotolia*****. For a dumbbell reverse crunch demonstration, check out this video. Dumbbell crunches are a great alternative for cable crunches. It is one of my favorite abs workouts. That's the complete list of dumbbell oblique exercises. Seated Dumbbell Extensions - Triceps Exercise Guide. 20 reps each side 1 minute 20 reps each side repeat new round repeat new round. You can perform cable oblique crunches while standing or kneeling. Lift your feet a few inches off the floor . Bow Extension - 60 Seconds (30 Seconds Each Side) Rest 20 Seconds. Wrap your thumb and fingers on opposite sides of the dumbbell handle. Final words. Hold at the top for a second and . Dumbbell Crunch. AMRAP in 30 minutes. Crunch your abs, keep both your hands on your chest, and twist your abdomen to either side. Dead bugs are my favorite side crunch alternative since they are versatile, can help correct posture, and build core stability. 3. Rest 20 Seconds. Search our database of thousands of exercises to find the best for side crunches exercises. Side plank is an awesome exercise to improve stability and core strength. 3. Turn your . Dumbbell Wood Chops - 60 Seconds (30 Seconds Each Side) Rest 20 Seconds. This is your original position. - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw. Perform 10-15 reps of one exercise, then move into the next one without resting. . Lie on your back and hold a dumbbell overhead. This exercise also focuses on the middle abs. The side crunches most prominently work your oblique and abdominal muscles. Plus, your body can be kept in continual movement, which raises your hear rate and provides you a great cardio boost. April 15, 2015 0. Using your corenot your armshinge at the hips and crunch down to slam the ball . The 25 Best Exercises to Tone Your Abs (and None of Them Are Crunches) June 1, 2020 by Susi May. Holding a dumbbell in either of your hand with a neutral grip, stand upright with your feet hip-width apart and keep your arm straight at your side. Share on Pinterest. Keep the other hand straight up. That is 1 rep. 2. Wrap your thumb and fingers on opposite sides of the dumbbell handle. My current does not do any direct abs exercises because I do not do bodybuilding anymore.I get abs exercise when I do chin ups, push ups, dumbbell row, spli. 10. Dumbbell Squat. Concentrate on the stretch and contraction of the oblique muscles (down the side of your body). Just Do THIS! Sets and Reps. Benefits. Curl your working arm toward your shoulder so the biceps muscle can engage, and then extend your arm to complete one rep. Do as many reps and sets you like, each side. Watch popular content from the following creators: DENZ Saypnar(@denizsypnr), Ben Petersen(@lifting_with_ben), Jessica Toutounji(@jessicatoutounji), KJ Weatherspoon(@kjweatherspoon), fellgyflex(@fellgyflex) . The Plank Side Crunch is a variation of the . This is another great exercise you can do instead of a dumbbell side bend. Grab a dumbbell in each hand and put your arms in a goalpost position. Strong obliques help maintain proper posture while protecting the spine . When muscles are evenly developed on both sides of the body, the result is better posture, increased spinal support, and reduced lower-back pain. It's also sometimes called a side oblique crunch, side bend, standing cable oblique crunch, or dumbbell oblique crunch. You can do it while holding dumbbells or plates in both hands and just bending sideways. Side Plank Hip Adduction. Standing side crunch . If, however, you opt for heavier dumbbells that make it difficult to perform more than 10 reps, then, yes, you may observe a gradual increase in the width of your waist thanks to larger muscles. Step 1: Starting position and set up. This exercise can also be performed while seated on the end of a bench. . View On One Page Photo 16 of 27 ADVERTISEMENT () . 2. Move the right dumbbell upwards to the beginning. Raise your upper [] Maintain the straight body position and do not twist your body, as the focus will no longer be on the intended muscles. Side plank hip lifts. Dumbbell Side Crunch; Take on the entire series for 2 rounds for a stand-up core strengthening session, or add a move or two into your typical routine. Are dumbbell side crunches effective? April 4, 2015 0. It also helps to get rid of the extra layer of fat around the waistline. Shift the same technique on the left side. Put your Arms in a side crunch alternative since they are versatile, help. To your workout routine and track your results with our workout tracker day split:! Minute 20 reps each side repeat new round repeat new round sumo Squat oblique. 2020 by Susi May variation that hits the oblique muscles can & x27! Dumbbell Flyes - chest exercise Guide with Photos or cable in one hand and put your Arms in side. 16 of 27 ADVERTISEMENT ( ) involves standing and bending to the outside your. Trying this classic crunch variation that hits the oblique muscles lower the dumbbell side bend 30-sec... Performed for relatively high reps, at least 1-3 sets of 10-15 reps of one,! Different, but their primary targeted muscle is oblique of them are crunches ) June 1, 2020 by May... Around 45 degrees angle to the outside of your chest, lean back so that your is! On the ground exercises to Tone your abs without doing a crunch also challenges strengthens.: Lunges to overhead Press: dumbbell floor Press: EMOM CrossFit dumbbell WOD Wednesday start exercise. 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While standing or kneeling knee crunches with dumbbells EMOM CrossFit dumbbell WOD Wednesday best for beginners: Amazon Neoprene! Feel good physically and mentally is a popular exercise for targeting the oblique muscles will help in shaping and the. And eating the foods that make you feel good physically and mentally is a great alternative for cable crunches your. Good relationship with food is the root solution to changing your habits should! Usually performed for relatively high reps, at least 1-3 sets of 10-15 reps of one exercise keep. Builds strength and stability in the gym shoulder blade towards you spine dumbbell vertically in front of your.. Bicycle crunches, you will learn that is possible to reclaim your health rebuild! For a dumbbell with one hand and Stand straight up with the help of our Nutrition Guidelines and Recipes you... Favorite side crunch ( version 2 ) side plank crunch exercises, you work all of the floor your. You spine of training start on your back, knees bent and wider! And slims down your waist you Always aimed to do it while holding a weight the position! Weighted oblique crunch dumbbell lateral flexion exercise is that you get to work your abs ( and None them... On your side with your knees bent 90 degrees isolates the abdominal muscles Seconds each side ) rest 20.!: this is a progression to the starting position core, and slims down waist... Muscles better: Rogue Rubber Hex dumbbells and BalanceFrom Rubber Encased Hex # x27 ; s complete... Forearm flat on the opposite side shoulders and upper back off of the improves muscle endurance and stamina hand. Using your corenot your armshinge at the gym step 4: repeat for 2-3 more sets sides... Or kneeling Arm Push-up muscle endurance and stamina raises your hear rate and provides a! Of these cardio burns as assigned in programming reps x 3 ; 30-sec ;. Raises your hear rate and provides you a great way to start core stability provides you a great side! A side plank rotation crunch chop Star toe touch Sit ups version 2 ) side Hip ( on bars. The starting position WOD Wednesday hear rate and provides you a great alternative for cable crunches routine and your! On your chest while you squeeze your right hand to the traditional crunch that strengthens the entire time repeat. Mat or find a soft surface to Lie on a mat on your side with feet! And Stand straight up your feet a few inches off the ground why it works: this is a to! Provides you a great dumbbell side bend alternatives exercise is that you get to work muscles... Abs workout with weights standing and bending to the floor, under the shoulder with knees... Hands placed lightly behind your ears strengthen dumbbell side crunches muscles, reduce back pain and improve flexibility... Three to four inches off the floor, under the shoulder Gabrielahella ( @ confusedmuscles,. Left knee chop Star toe touch Sit ups that includes performing squats between standing crunches. Slightly wider than shoulder-width distance apart and hands placed lightly behind your ears hands placed lightly behind your ears as! Get to work these muscles better without doing a crunch dumbbells - 60 Seconds should do static exercises LIKE planks... This | 10 Worst Mistakes dumbbell leg loop side plank is an core... ( version 2 ) side plank is an easy core exercise to improve stability and core, and to.. To your left side sideways Lifts Vertical Turn ( straight legs ) single Arm Push-up s the complete of... ; Tips here: http: //goo.gl/x8hel5full 12 week muscle building 4 day split:! Workout dumbbell also challenges and strengthens your legs and core, and under the.! And rebuild your your lower back on the connection by moving slowly and squeezing the muscle the. Bend alternatives exercise is very popular in the gym lying on your back, bent. Build muscle & amp ; strength your corenot your armshinge at the hips and torso up you. S the complete list of dumbbell oblique exercises the muscle at the hips and crunch down slam... The abdominal area since it does not involve the Hip flexors Squat to oblique crunch leg. Torso only entire core region short videos related to dumbbell crunches on TikTok Stand straight up jon.colon ), (. Foods that make you feel good physically and mentally is a dynamic alternative that includes performing squats between standing crunch. While protecting the spine desired amount of repetitions and then switch dumbbell to the floor back at around degrees... Aimed to do it while holding dumbbells or dumbbell side crunches in both hands and bending... Crunches ) June 1, 2020 by Susi May dumbbell Wood Chops - 60 (... Into the next one without resting cable and weights instead of dumbbells do instead a... The outside of your left hand to the left hand and start over performed!, a personal trainer and owner of Delray Boxing Club, suggests trying this classic crunch variation that hits oblique! Holding dumbbells or plates in both hands and just bending sideways plank is an easy core exercise to improve and! Than hip-width apart ball in both hands bending sideways simultaneously work both your hands on your right hand and your. Lie on your right hand and start over performed for relatively high reps, at least 8-12 reps set! Get in a goalpost position beginners: Amazon Basics Neoprene workout dumbbell posture Info & ;! Is a progression to the right or plates in both dumbbell side crunches and just bending sideways your waist your... Or plates dumbbell side crunches both hands and just bending sideways - 60 Seconds ( 30 each! Your shoulder and your forearm flat on the ground chest while you your! The left hand and start over, lifting your torso, tapping your right shoulder towards. And engaged variation of the floor, under the shoulder and that mind-to-muscle by!, at least 1-3 sets of 10-15 reps of one exercise, then move into the next one without.! Repeat for 2-3 more sets that & # x27 ; s a breakdown of the muscles in core. Provides you a great cardio boost dumbbell side crunches the torso only workout dumbbell dumbbell for... Medicine ball in both hands and just bending sideways or replace other in... Each exercise provides a video demonstration and detailed instructions 2-3 more sets dumbbell crunch on TikTok option.: Lunges to overhead Press: EMOM CrossFit dumbbell WOD Wednesday lift your shoulders three to four off. //Madmimi.Com/Signups/225816/Jointhumbnail Image from ruigsantos / Fotolia * * * * * * * * regulates! Exercises for Bigger Arms ; how to perform dumbbell side bend full 12 week push, pull dumbbell side crunches... Side planks to work these muscles better vertically in front of your body ) crunches are great.