Twisting Crunch
Target your obliques and sculpt your waist with the twisting crunch. This effective bodyweight exercise strengthens your core, enhancing rotational
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Twisting Crunch
Description
A variation of the traditional crunch, the twisting crunch focuses on your obliques. While lying flat on your back, you perform a regular crunch but twist your torso to one side at the top of the movement.
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How to do Twisting Crunch
- 01Setup
Lie on your back with your knees bent at a 90-degree angle and feet flat on the floor, hip-width apart.
- 02Setup
Place your fingertips lightly behind your ears, keeping your elbows wide, or cross your arms over your chest.
- 03
Exhale as you engage your core, lifting your head and shoulders off the floor while simultaneously twisting your torso to bring one elbow towards the opposite knee.
- 04
Control the movement as you slowly lower your upper body back to the starting position, inhaling as you descend.
- 05
Alternate sides with each repetition, ensuring a smooth and controlled twist for maximum oblique engagement.
Tips
- Focus on initiating the twist from your rib cage, not just pulling your head with your hands, to truly engage your obliques.
- Keep your lower back pressed into the floor throughout the movement to protect your spine and maximize core stability.
- Exhale forcefully as you twist up to contract your abdominal muscles more effectively, and inhale slowly as you return to the start.
- Maintain a steady, controlled pace for each repetition, avoiding momentum to ensure your muscles are doing the work.
Common mistakes
- Pulling on your neck instead of engaging your core can strain your cervical spine; instead, keep your hands lightly behind your ears or crossed over your chest and let your abs do the work.
- Rushing the movement and using momentum reduces oblique activation; focus on a slow, controlled twist and descent to maximize muscle engagement.
- Lifting your entire lower back off the floor during the twist can strain your lumbar spine; keep your lower back pressed firmly into the floor and twist only from your upper torso.
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What muscles does Twisting Crunch work?
Twisting Crunch primarily targets Obliques. Secondary muscles include Rectus Abdominis.
Is Twisting Crunch good for beginners?
Twisting Crunch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Twisting Crunch?
You need Body weight to perform Twisting Crunch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Twisting Crunch?
Focus on initiating the twist from your rib cage, not just pulling your head with your hands, to truly engage your obliques. Keep your lower back pressed into the floor throughout the movement to protect your spine and maximize core stability. Exhale forcefully as you twist up to contract your abdominal muscles more effectively, and inhale slowly as you return to the start. Maintain a steady, controlled pace for each repetition, avoiding momentum to ensure your muscles are doing the work.
What are common mistakes when doing Twisting Crunch?
Pulling on your neck instead of engaging your core can strain your cervical spine; instead, keep your hands lightly behind your ears or crossed over your chest and let your abs do the work. Rushing the movement and using momentum reduces oblique activation; focus on a slow, controlled twist and descent to maximize muscle engagement. Lifting your entire lower back off the floor during the twist can strain your lumbar spine; keep your lower back pressed firmly into the floor and twist only from your upper torso.
Related exercises
Alternate Oblique Crunch
Waist · Obliques · Body weight
Crunch (arms straight)
Waist · Rectus Abdominis · Body weight
Crunch Hold
Waist · Rectus Abdominis · Body weight
Crunch (hands overhead)
Waist · Rectus Abdominis · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store