How to do a Dumbbell Halo To Oblique Crunch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Halo To Oblique Crunch
Instructions for Proper Form
Dumbbell Halo To Oblique Crunch is a combination of a core and shoulder exercise. It primarily targets the obliques and shoulders. By performing a halo movement with the dumbbell around your head, you engage your shoulders and upper body. Transitioning into an oblique crunch emphasizes the sides of your core, making this an excellent exercise for building functional strength and stability.
- Grasp the head of a dumbbell with both hands, palms facing each other.
- Stand with your feet shoulder-width apart and bend your knees slightly.
- Engage your core, keep your back straight, and look forward to maintain proper posture throughout the exercise.
- Raise the dumbbell toward one ear with both hands. If it’s the left ear, your right-hand palm should be at ear height, or vice versa.
- Move the dumbbell in a steady circle around the back of your head from ear to opposite ear — your head should not move during this movement.
- Bring the dumbbell toward the center of your chest and hold it there.
- Raise a knee to your elbow — it should be the knee on the side of your body you completed the motion above on.
- Reverse the motion, and circle your head in the opposite direction.
- Bring the dumbbell toward your chest and hold it there.
- Raise the other knee to your elbow.
- Continue alternating sides for the duration of the exercise.
Weight & 1 Rep Max Calculator
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Alternatives & Variations to Dumbbell Halo To Oblique Crunch
1. Dumbbell Side Bend
38.8 mSCORESWAPPED 248 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
2. Crunches
94 mSCORESWAPPED 181 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
3. Russian Twist
96.2 mSCORESWAPPED 149 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
4. Leg Raise
96.5 mSCORESWAPPED 138 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
5. Plank
92.8 mSCORESWAPPED 131 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Bicycle Crunch
91.8 mSCORESWAPPED 113 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
7. Standing Oblique Crunch
24.1 mSCORESWAPPED 84 TIMESStanding Oblique Crunch is a variation of the traditional crunch that is performed from a standing position. This isolation exercise primarily targets the obliques. By performing the movement while standing, you can emphasize stability and balance, which can help in functional strength and core activation. This variation involves bending sideways at the waist to bring the elbow towards the knee, focusing on engaging the oblique muscles effectively.
8. Standing Elbow to Knee Crunch
43.5 mSCORESWAPPED 80 TIMESStanding Elbow to Knee Crunch is an isolation exercise that targets the core. By performing this movement from a standing position, you add a functional element, requiring balance and coordination. This exercise can also help improve stability and mobility in your hips and lower body. It's an excellent addition to any core routine for enhancing muscle activation and functional strength.
9. Flutter Kicks
88 mSCORESWAPPED 76 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
10. Leg Pull-In
94.9 mSCORESWAPPED 74 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.