Description

The seated side crunch (wall) is an abdominal exercise that targets the obliques through a lateral bending motion while seated against a wall.

Starting Position

Sit on the floor with your back against a wall, bend your knees, and lean slightly to one side. Place one hand behind your head for support.

Technical Execution

Contract your oblique muscles to lift your torso towards the ceiling, squeezing at the top of the movement. Lower back down with control and repeat on the other side.

Range of Motion

Focus on a full range of motion by crunching as high as comfortable without straining the neck or lower back.

Variations

You can increase the challenge by holding a weight plate or medicine ball during the crunch, or by adding a rotation at the top of the movement.

Common Mistakes

Common mistakes include using momentum to swing the body, performing the exercise too fast, and not engaging the core muscles properly.

Practical Advice

Focus on controlled movements, exhale as you crunch to engage the core, maintain proper posture with the back against the wall throughout the exercise.

Additional Notes

This exercise can help improve core stability and strengthen the oblique muscles for better functional movement and posture.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

obliques

Secondary Muscles

hip flexors