Pilates · Beginner
Oblique Crunches on the Floor
This exercise works the muscles along the sides of your waist — the obliques — which help you twist, reach, and stay upright. You do it lying on your side, so there's no balance challenge and very little strain on the lower back. Strong obliques make everyday tasks like reaching across the seat of a car or turning to look behind you noticeably easier.
Category
Pilates
Difficulty
Beginner
Equipment
Bodyweight
MET
3.0
Primary muscles
The movement
Form cues
- 01
Lie on your right side on a mat or carpet, stacking your legs directly on top of each other.
- 02
Bend your knees slightly — about 20 to 30 degrees — so your lower back relaxes.
- 03
Rest your right arm along the floor or fold it under your head for support.
- 04
Place your left hand lightly behind your head, fingertips touching your ear — don't lace your fingers together.
- 05
Before you lift, breathe in slowly to prepare.
- 06
As you breathe out, lift your left elbow toward your left hip, shortening the space between your ribs and hip.
- 07
Hold the top position for one full second — you should feel a squeeze along your left side.
- 08
Breathe in as you lower slowly back down; don't just drop.
- 09
Keep your neck relaxed throughout — your elbow does the work, not your head.
Dosage
How long, how many
Sets
3
Reps
8-12
Rest
60 sec
Watch for
Common mistakes
Pulling on the neck — if your neck feels strained, your hand is yanking your head forward instead of just resting there; lighten your grip.
Rolling onto your back during the lift — if you can see the ceiling, you've tipped too far; keep your shoulder stacked directly above your hip.
Lifting with a jerk instead of a slow squeeze — if the movement is over in half a second, you're using momentum; slow down and feel the side muscles doing the work.
Barely moving at all — if nothing feels like it's working, try placing your top hand on your side so you can feel the muscles contract and confirm they're firing.
Holding your breath — if you feel your face tightening or pressure building, you've stopped breathing; exhale on the way up every rep.
Scale it
Easier and harder variations
Easier
Instead of lifting your elbow toward your hip, simply tighten the muscles along your side and hold for 3 seconds without any movement — a static hold that builds awareness before adding range of motion.
Use this if you're not yet feeling the right muscles working, or if any discomfort makes the full crunch uncomfortable.
Harder
Extend your top arm straight overhead so your hand points toward the ceiling, then reach that hand toward your feet as you crunch — the longer lever makes your obliques work harder.
Try this once the standard version feels easy and you can hold the top position steadily for a full second every rep.
Note
If lying on your side bothers a hip or shoulder, do a seated side bend instead: sit tall in a chair, place one hand behind your head, and lean that elbow toward the same-side hip, then return upright.
Use this if floor work is off the table due to a hip replacement, shoulder issue, or difficulty getting down and up from the floor.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
- free-exercise-db · Unlicense / Public Domain
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