Figure 8 Crunch

If your goal is to obtain a trim tummy and prominent abdominal muscles, the key is to perform a variety of different exercises that work all of the muscles throughout your midsection. Standard crunches are only one part of the equation. While a crucial component of abdominal fitness, they only work the middle stomach muscles, which consist of the Rectus abdominis and Transversus abdominis. The oblique muscles, which run along the side of your torso, can’t be ignored if you truly want to whittle your waistline.

The obliques, also referred to as the side abdominals, actually consist of two muscles, the upper external oblique and the lower internal oblique. The development of your side abdominals is a must if you want to obtain core physical strength. Among the advantages of toned obliques are alleviated back pain, better posture, improved flexibility, and, of course, a slimmer waist.

Even for those who have never worked their abdominals before, the middle stomach muscles have a default advantage over the obliques, since our daily activities make much more use of the middle muscles than the side muscles. For that reason, you should begin your oblique ab workout slowly, careful not to make demands that could strain or injure those sensitive muscles. Gradually build up the repetitions, frequency, and challenge level of the workouts as you gain strength in those areas.

There are a wide variety of methods you can use to train your oblique muscles. One of the most popular is the Figure 8 Crunch, which we’ve outlined below. It may be a good idea to have a personal trainer or someone experienced in abdominal workouts to observe your first few repetitions to ensure that you’re using correct form. This will help to prevent injury and ensure that you’re getting the most benefit from your routine.

• Begin by lying on your back with your feet flat on the ground and your knees bent at a 90-degree angle.
• Squeeze a light medicine ball tightly between your knees.
• Place your hands directly behind your ears and slowly raise your torso off the ground, careful to use your abdominals to perform the action.
• Move your knees in a wide, controlled figure-8 motion. Do three cycles in one direction, then three in the opposite direction. Continue for the desired amount of repetitions.

In addition to the Figure 8 Crunch, there are a variety of other highly effective oblique exercises that can help you to tone your side abdominals and trim your waistline. Among these are oblique crunches, the “bicycle”, lying oblique twists, lying oblique leg raises, decline oblique twists, side jackknives, broom twists, and dumbbell oblique side bends.

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