How many calories do side crunches burn?

Bodyweight side crunches burn approximately 2.9 MET, or about 3–4 calories per minute for a 70 kg person. A 10-minute session burns roughly 30–40 calories.

Are weighted side bends better for calorie burn?

Yes. Weighted side bends with a dumbbell burn approximately 3.8 MET versus 2.8 MET for bodyweight standing side bends — about a 35% increase.

Which oblique exercise burns the most calories?

Side plank crunches are the highest-calorie variation at 5.0 MET because they combine isometric stabilization with dynamic lateral flexion.

How long should I do side bends?

Most people perform 3–4 sets of 15–20 reps per side, which takes about 5–10 minutes total. Use the reps-to-time converter for a more precise duration estimate.

Side Bend & Side Crunches Calories Burned Calculator

Name: Side Bend & Side Crunches Calorie Calculator
Author: Manish Kumar

Variation	MET	kcal/10 min
Side Crunches (Bodyweight)	2.9	34
Standing Side Bends	2.8	33
Weighted Side Bends (Dumbbell)	3.8	44
Cable Side Bends	4.5	53
Decline Side Crunches	3.5	41
Side Plank Crunches	5	58
Weighted Russian Twists	4	47

Key Takeaways

Side crunches and side bends target the oblique muscles — the internal and external obliques that support lateral flexion and rotational stability.^[1]
Bodyweight side crunches burn approximately 2.9 MET, while compound variations like side plank crunches reach 5.0 MET.^[2]
Adding external resistance (dumbbells, cables) increases energy expenditure by 30–70% compared to bodyweight versions.^[3]

How the Calculator Works

Calories = MET × Body Weight (kg) × Duration (hours)

Each variation has a specific MET value calibrated from the Compendium of Physical Activities and biomechanics research on trunk lateral flexion.^[2]

Side plank crunches combine isometric and dynamic components, making them the highest-calorie variation in this category.

For related core exercises, see the Flutter Kicks Calorie Calculator or the Plank Calorie Calculator.

Limitations and Important Notes

MET values for isolation exercises are estimates — actual calorie burn depends on range of motion, speed, and resistance used.
Side bends are typically performed for short durations (5–15 minutes), so total calorie burn per session is modest.
This tool is for informational and journaling purposes only. It does not constitute personalized advice.

Frequently Asked Questions

Sources & References

Compendium of physical activities: an update of activity codes and MET intensities. Ainsworth BE, Haskell WL, et al.. Med Sci Sports Exerc (2000)
Estimating energy cost of body weight resistance exercise using a multistage exercise test. Nakagata T, Yamada Y, Naito H. J Strength Cond Res (2022)
Lumbar spine side bending is reduced in end range extension. Preuss RA, Popovic MR. Spine (2010)

Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

Learn more about Manish

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Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine

This tool is for informational and journaling purposes only.

I am NOT a doctor.