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Decline Oblique Crunch

A beginner strength exercise for the abs, done with just your bodyweight.

Decline Oblique Crunch: starting positionDecline Oblique Crunch: finishing position
Main muscles
Abs
Equipment
Bodyweight
Level
Beginner
Type
Compound
Movement
Pull

How to do the Decline Oblique Crunch

  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
  3. Put one hand beside your head and the other on your thigh. This will be your starting position.
  4. Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
  5. Lower your body back down slowly to the starting position as you inhale.
  6. After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Decline Oblique Crunch

Questions

What muscles does the Decline Oblique Crunch work?

Mainly the abs.

Is the Decline Oblique Crunch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Decline Oblique Crunch?

Good alternatives that train the abs: 3/4 Sit-Up, Air Bike, Bent-Knee Hip Raise or Bottoms Up.

How many sets and reps of the Decline Oblique Crunch should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).