Hanging Side Crunch on Bench

Works the oblique muscles of the abdominal wall. These muscles criss-cross your waist in two opposing layers.

Equipment
Gym bench and exercise buddy to hold your legs

Exercise Technique

• Lie sideways on a gym bench with your upper body hanging off the end. Place a hand on the floor to get yourself into position.
• Have an exercise buddy hold your legs down as you keep your upper body in a straight line with the bench and your hands behind your head.
• Curl sideways in a slow and controlled manner.
• Return slowly to the starting position.
• Do the desired number of repetitions then do the other side.

Performance Tips

• Keep your knees bent and your legs stacked one on top of the other.
• Make sure that your waist is free to curl sideways by placing your hip at the edge of the end of the bench.
• Focus on contracting your oblique muscles (visualize bringing the bottom of your ribcage to meet the top of your hip bone) to start the sideways crunch rather than jerking your head and shoulders.
• Needless to say, this is an advanced exercise that is not appropriate for beginner exercisers.

Repetitions
Do 10 to 12 repetitions on each side. Rest. Do another set if you want to.

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