Side-to-side Crunches Tutorial
Side-to-side crunches are a beginner-friendly abs exercise done on the floor with bent knees and feet planted. From a classic crunch position, you lift your upper body and rotate slightly to one side, then the other, while keeping your hands clasped in front of your chest. This movement helps train the front abs and side abs together.
This exercise is great if you are learning how to build core strength with simple bodyweight moves. Focus on slow, controlled crunching, keeping tension in your abs instead of pulling with your arms or neck.
Benefits
- Strengthens front and side abs at the same time
- Beginner-friendly and easy to learn
- No equipment needed
- Improves core control and coordination
- Low impact on joints
- Helps build awareness of trunk rotation
- Can be used in warm-ups or main workouts
Setup & Starting Position
Start by lying flat on your back on a comfortable surface such as a mat or carpet. Bend your knees and place your feet flat on the floor, about hip-width apart. Your heels should be close enough that your knees are relaxed and stable.
Clasp your hands together and extend your arms slightly forward, holding them at chest level. Your arms should hover above your torso, not resting on your stomach or pulling on your head. Keep your elbows softly bent.
Gently tuck your chin so your neck stays long, with your gaze toward the ceiling. Flatten your lower back lightly into the floor by tightening your abs.
Setup tip: Before starting the first rep, do a small test crunch to feel your abs engage, not your neck.
How To Do Side-to-side crunches (Step-by-step)
- Lie on your back with knees bent and feet planted on the floor.
- Clasp your hands and hold them slightly forward at chest height.
- Brace your core and gently press your lower back into the floor.
- Crunch your shoulders off the floor, lifting to the center.
- From the lifted position, rotate your torso slightly to the right.
- Move back through the center while staying lifted.
- Rotate slightly to the left.
- Keep your hips and feet planted the entire time.
- Lower your upper back slowly to the floor.
- That is one rep when both sides are completed.
- Repeat for the desired number of reps with control.
Form Cues
- Lift with your abs, not your neck
- Keep feet flat and still
- Rotate the ribs, not the hips
- Hands stay in front, relaxed
- Slow and controlled movement
- Exhale as you crunch
Breathing & Bracing
Breathing correctly during side-to-side crunches helps you stay relaxed while keeping your core engaged. Before each rep, take a gentle inhale through your nose while lying on the floor. As you begin to crunch up, exhale through your mouth and tighten your abs as if preparing for a light cough.
When rotating to each side, continue the exhale or use short, controlled breaths while staying lifted. This helps maintain tension without holding your breath. As you lower back down, inhale again and reset.
Think about pulling your ribs down toward your hips to avoid flaring your chest. Your core should feel firm but not rigid. A simple rhythm to repeat is inhale at the bottom, exhale up and rotate, inhale as you return down.
Common Mistakes
- Pulling the neck with tension, fix by keeping hands forward and chin relaxed.
- Moving too fast, fix by slowing each rotation.
- Feet lifting off the floor, fix by pressing them gently into the ground.
- Over-rotating the shoulders, fix by keeping the movement small.
- Using arms to swing, fix by keeping arms quiet and stable.
- Arching the lower back, fix by bracing abs before lifting.
How It Should Feel
Good signs: You should feel a controlled burn in the front of your abs and along the sides of your waist. The movement should feel smooth, with steady tension while you stay lifted. Your neck should feel relaxed, and your lower back should stay lightly pressed into the floor.
Warning signs: Sharp pain in the neck, lower back, or hips means you should stop immediately. If you feel pulling in the neck, you are likely lifting too high or leading with your head.
Quick fixes: If you feel it in your neck, reduce the range of motion and focus on exhaling harder. If you feel lower back strain, slow down and re-brace before lifting.
Alternative Names
side crunches, alternating side crunches
Variations
Easier
- Short-range side-to-side crunch, lift only a few inches and rotate slightly.
- Hands on thighs side crunch, slide hands toward knees to reduce load.
Harder
- Extended-arm side-to-side crunch, straighten arms fully forward to increase leverage.
- Pause side crunch, hold 2 to 3 seconds at each side while lifted.
Sample Workout
Beginner core workout:
- Side-to-side crunches, 3 sets of 10 to 15 reps
- Dead bug, 3 sets of 8 reps per side
- Glute bridge hold, 3 sets of 20 to 30 seconds
Rest 45 to 60 seconds between sets. Focus on slow control and good breathing.
Progression Plan
Week 1: Perform 2 to 3 sets of 8 to 10 controlled reps. Rest 60 seconds between sets. Focus on learning proper crunch height and gentle rotation.
Week 2: Increase to 10 to 15 reps per set. Slow down the lowering phase to 3 seconds. Keep rest the same.
Week 3: Add a 1 to 2 second pause at each side while staying lifted. Reduce rest to 45 seconds.
Week 4: Progress to extended-arm side-to-side crunches if you can keep your lower back stable. If form breaks down, repeat the previous week.
FAQ
How many reps should I do?
Start with 8 to 12 reps, where one rep includes both left and right rotations.
Should my shoulders touch the floor between reps?
Yes, lightly touch down to reset unless doing a paused or advanced version.
Can I do this every day?
Yes, as long as soreness is mild and your form stays clean.
Is this safe for beginners?
Yes, this is a low-impact beginner abs exercise when done with control.
Summary
Side-to-side crunches are a simple and effective way to start training your abs and side abs with no equipment. By keeping your feet planted, hands forward, and movement controlled, you build core strength safely and efficiently.
Focus on quality reps, steady breathing, and small rotations. As control improves, you can slowly make the exercise more challenging. Stay patient, stay consistent, and your core strength will build over time.
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