Side Bend & Side Crunches Calories Calculator
How Many Calories Do Side Bends & Side Crunches Burn?
Side bends and side crunches burn 173-551 calories per hour, depending on variation, weight resistance, and body weight. Bodyweight side exercises burn 173-279 cal/hour for a 59-70kg person, weighted side bends burn 331-405 cal/hour, while advanced cable variations and Russian twists can burn up to 551 cal/hour. These exercises are essential for developing strong, defined oblique muscles.
Side bends and side crunches specifically target your external and internal obliques through lateral flexion and rotational movements. Unlike forward crunches that work the rectus abdominis, these exercises strengthen your waistline, improve spinal mobility, and enhance rotational power essential for sports and daily activities.
Our calculator includes 9 different oblique exercise variations with validated MET values from the Compendium of Physical Activities. Choose from bodyweight, weighted, and cable options. Compare with our crunches calculator for complete core training.
How Oblique Exercises Burn Calories
Side bends and side crunches burn calories through lateral trunk flexion and rotational core activation. These movements engage your external obliques (superficial layer) and internal obliques (deep layer) through same-side contraction patterns. When you bend right, your right obliques contract concentrically (shortening) while your left obliques control the movement eccentrically (lengthening), creating continuous metabolic demand.
Clinical studies confirm
that oblique exercises significantly activate lateral core muscles and improve rotational strength.
Adding resistance (dumbbells, cables, plates) dramatically increases calorie burn and muscle building potential. Light weighted side bends (4.5 METs) burn 18-60% more calories than bodyweight variations (2.8-3.8 METs), while heavy weights (5.5 METs) burn 45-97% more. Cable exercises provide constant tension throughout the movement, maximizing oblique engagement and energy expenditure.
Our calculator uses MET values ranging from 2.8 (light bodyweight) to 7.5 (advanced weighted variations) from the Compendium of Physical Activities. Explore complete oblique exercises for comprehensive waistline development.
Oblique Exercise Calorie Formula & Methodology
📐 Scientific Calorie Calculation
Calories = (Time × MET × 3.5 × Weight) ÷ 200
Understanding Each Component:
- Time: Duration of oblique workout in minutes
- MET: Metabolic Equivalent specific to exercise (2.8-7.5)
- 3.5: Oxygen consumption constant (ml/kg/min)
- Weight: Your body weight in kilograms
- 200: Conversion factor for kilocalories
📊 Practical Example:
Scenario: 70 kg person, 15 minutes, dumbbell side bends (4.5 METs)
Calculation: (15 × 4.5 × 3.5 × 70) ÷ 200 = 82.7 ≈ 83 calories
Result: This person burns approximately 83 calories in 15 minutes of weighted side bends, or about 331 calories per hour.
Types of Side Bend & Side Crunch Variations
💪 Bodyweight Oblique Exercises
Standing Side Bends (2.8 METs): The most basic oblique exercise. Stand upright, place one hand behind your head, and bend laterally to the opposite side. Burns approximately 206 cal/hour for a 70kg person. Perfect for beginners learning lateral flexion control. Focus on slow, controlled movement without forward or backward lean.
Side Crunches (3.8 METs): Lie on your side with knees bent, lift your upper body laterally to crunch your obliques. Burns approximately 279 cal/hour. Excellent isolation exercise that minimizes hip flexor involvement. Essential for developing mind-muscle connection with obliques.
Oblique Crunches (3.8 METs): Traditional crunch with a twist—bring opposite elbow toward opposite knee. Burns approximately 279 cal/hour and activates both obliques and rectus abdominis. One of the most accessible oblique-targeting exercises. Learn proper technique with our side crunch guide.
🔥 Weighted Oblique Exercises
Dumbbell Side Bends (4.5-5.5 METs): Hold a dumbbell in one hand and bend laterally away from the weight. Light weights (4.5 METs) burn 331 cal/hour, heavy weights (5.5 METs) burn 405 cal/hour for a 70kg person. Progressive resistance builds both strength and muscle definition. Use controlled movement and avoid momentum.
Weighted Oblique Crunches (5.0 METs): Hold a weight plate or dumbbell across your chest during oblique crunches. Burns approximately 368 cal/hour. This variation significantly increases muscle building stimulus. Start with light weight (5-10 lbs) and progress gradually. Explore more dumbbell oblique exercises.
Barbell Side Bends: Advanced variation using a barbell for heavier resistance. Burns calories similar to heavy dumbbell variations but requires excellent form control. Only attempt after mastering dumbbell side bends. Learn proper technique with our barbell side bend guide.
⚡ Advanced Cable & Dynamic Variations
Cable Side Bends (6.5 METs): Use a cable machine for constant tension throughout the movement. Burns approximately 478 cal/hour for a 70kg person. Superior to dumbbells because resistance remains consistent at all angles. Perfect for muscle hypertrophy and definition. Learn proper setup with our cable side bend tutorial.
Russian Twists – Weighted (7.5 METs): Sit with feet elevated, lean back slightly, and rotate a weight plate or medicine ball side to side. Burns approximately 551 cal/hour. This explosive rotational movement combines cardiovascular conditioning with oblique strength. Highly effective for athletic rotational power.
Bicycle Crunches – High Intensity (7.5 METs): Perform fast-paced bicycle crunches with full range of motion. Burns approximately 551 cal/hour. According to ACE Fitness research, bicycle crunches rank among the most effective ab exercises. Perfect for burning maximum calories while building oblique definition.
Oblique Exercise MET Values & Performance
| Exercise Type | MET Value | Pace (reps/min) | Calories/Hour (70kg) | Best For |
|---|---|---|---|---|
| Standing Side Bends | 2.8 | 15/side | 206 cal/hr | Beginners, mobility |
| Side Crunches | 3.8 | 12/side | 279 cal/hr | Oblique isolation |
| Oblique Crunches | 3.8 | 12/side | 279 cal/hr | General fitness |
| Dumbbell Side Bends (Light) | 4.5 | 12/side | 331 cal/hr | Progressive resistance |
| Weighted Oblique Crunches | 5.0 | 10/side | 368 cal/hr | Muscle building |
| Dumbbell Side Bends (Heavy) | 5.5 | 10/side | 405 cal/hr | Advanced strength |
| Cable Side Bends | 6.5 | 10/side | 478 cal/hr | Elite definition |
| Russian Twists (Weighted) | 7.5 | 12/side | 551 cal/hr | Rotational power |
| Bicycle Crunches (Fast) | 7.5 | 18/side | 551 cal/hr | High-intensity training |
Note: MET values based on the Compendium of Physical Activities. Calories calculated for 70 kg (154 lb) person. Actual burn varies with form, resistance used, tempo, and rest periods. Weighted variations significantly increase both calorie burn and muscle building potential.
Oblique Exercise Calories by Duration
⏱️ Time-Based Calorie Estimates
Duration significantly impacts total calorie burn. These estimates use side crunches (3.8 METs) for reliable fitness planning. Balance core training with our BMR calculator and TDEE calculator for complete energy management.
| Time | 130 lb (59 kg) | 150 lb (68 kg) | 175 lb (79 kg) | 200 lb (91 kg) | 225 lb (102 kg) | 250 lb (113 kg) |
|---|---|---|---|---|---|---|
| 5 mins | 20 cal | 22 cal | 26 cal | 30 cal | 34 cal | 37 cal |
| 10 mins | 39 cal | 45 cal | 52 cal | 60 cal | 67 cal | 75 cal |
| 15 mins | 59 cal | 68 cal | 79 cal | 90 cal | 101 cal | 112 cal |
| 20 mins | 78 cal | 90 cal | 105 cal | 120 cal | 135 cal | 150 cal |
| 30 mins | 117 cal | 135 cal | 157 cal | 180 cal | 203 cal | 225 cal |
| 60 mins | 235 cal | 271 cal | 315 cal | 360 cal | 405 cal | 449 cal |
Note: Values based on side crunches (3.8 METs). Standing side bends burn 26% less, while Russian twists and bicycle crunches burn 97% more. Weight resistance, tempo, and form quality significantly affect actual calorie burn.
💪 Core Exercise & Safety Disclaimer
This tool is for educational and informational purposes only. Proper form is critical—avoid excessive lateral flexion that can compress your spine. Never use momentum or perform side bends with heavy weights overhead. Consult healthcare professionals, certified personal trainers, or physical therapists before beginning intensive oblique training, especially if you have lower back, hip, or spinal conditions.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.