Twist Crunch (Legs Up)

Description

How to Do Twist Crunch (Legs Up)

1. 1
   Setup

   Lie supine on the floor with your lower back pressed into the mat, knees bent at 90 degrees, and feet lifted off the floor so your shins are parallel to the ground.

2. 2
   Setup

   Place your hands lightly behind your head, elbows wide, without pulling on your neck.

3. 3

   Exhale as you simultaneously crunch your upper body, lifting your shoulder blades off the floor, and twist your torso to bring your right elbow towards your left knee, keeping your legs in the initial position.

4. 4

   Inhale as you slowly lower your upper body back to the starting position with control.

5. 5

   Exhale and repeat the crunch and twist on the opposite side, bringing your left elbow towards your right knee.

6. 6

   Continue alternating sides, maintaining a controlled movement throughout the set.

Tips

• Focus on initiating the twist from your obliques, not just swinging your elbow or neck, to maximize muscle engagement.
• Keep your lower back pressed into the floor throughout the entire movement to protect your spine and ensure constant core tension.
• Maintain a consistent, controlled pace and avoid using momentum; each repetition should be deliberate and slow.
• Keep your elbows wide and hands lightly supporting your head, ensuring you do not pull on your neck during the crunch.

Common Mistakes

• ×Pulling on the neck: Avoid pulling your head forward with your hands; instead, engage your neck flexors to support your head gently.
• ×Using momentum: Do not swing your body to complete the crunch; focus on a slow, controlled contraction of your abdominal muscles.
• ×Lifting the lower back: Prevent your lower back from arching off the floor by actively engaging your core and pressing your lumbar spine down throughout the exercise.