What makes this exercise particularly effective?
Lateral crunches specifically target the internal and external oblique muscles through the sideways movement. The abdominal muscles (internal & external obliques) are activated intensively. In contrast to classic crunches, they train the rectus abdominis less and instead focus strongly on the lateral core muscles—especially through the shortened range of motion and targeted muscle contraction.
What effect does the exercise achieve?
Targeted strengthening of the oblique muscles: This exercise activates the side abdominal muscles very effectively and intensively, leading to stronger definition and improved lateral strength.
Improved spinal stability: By targeting the core muscles, spinal stability increases, which supports posture and balance.
Enhanced athletic performance: Lateral core stability improves movements in sports, especially rotations and changes of direction (e.g., tennis, basketball, golf).
Accessible and safe exercise: Especially for beginners, the movement is safe and relatively easy to perform—with low risk and high effectiveness.
How does this exercise fit into the Big 5 concept?
The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Although side crunches are not considered classic basic exercises, they are an important addition:
Strengthening the core for basic strength movements: Lateral core stability supports execution and injury prevention in all basic exercises, especially during side loading and rotational movements.
Holistic muscle profile: It contributes to a balanced development of the trunk and helps correct muscular imbalances—a crucial factor for functional fitness.
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