Exercise guide
Air Twisting Crunch
- Beginner
- Compound
- Rep-based
- Waist
The Air Twisting Crunch is a dynamic core exercise that targets the rectus abdominis and obliques through a combination of spinal flexion and rotation. It effectively builds rotational strength and core stability by engaging the hip flexors and lower abs during the pedaling motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your lower back pressed firmly into the floor.
- Place your fingertips lightly behind your head with your elbows flared out wide.
- Lift your feet off the ground and bend your knees to a 90-degree angle (tabletop position), while raising your shoulder blades slightly off the mat.
How to do it
- Exhale and rotate your torso to bring your right elbow toward your left knee while simultaneously extending your right leg straight out at a 45-degree angle.
- Inhale as you begin to switch sides in a fluid, controlled 'pedaling' motion.
- Exhale and bring your left elbow toward your right knee while extending your left leg.
- Continue alternating sides rhythmically, maintaining a steady tempo and keeping your shoulder blades off the floor throughout the set.
Form checklist
- Keep your lower back pressed into the floor to protect your spine.
- Lead the movement with your shoulder rather than just pulling your elbow forward.
- Avoid pulling on your neck; your hands should only provide light support.
- Fully extend the non-crunching leg to maximize lower abdominal and hip flexor engagement.
Pro tips
- Focus on the mind-muscle connection by imagining you are wringing out a towel with your midsection during the rotation.
- Keep your feet flexed and push through your heels as if pedaling against resistance to increase quadriceps and lower ab activation.
Make it harder
- Slow the tempo down to a 3-second hold at the peak of each rotation to increase time under tension.
- Lower your extended leg so it hovers just an inch above the floor, provided you can keep your lower back flat.
Frequently asked
- What muscles does the air twisting crunch work?
- The air twisting crunch primarily targets the abs and obliques, and also works the erector spinae and quadriceps as secondary muscles.
- What equipment do you need for the air twisting crunch?
- The air twisting crunch requires no equipment — just your body weight.
- Is the air twisting crunch good for beginners?
- Yes. The air twisting crunch is a beginner-friendly movement and a strong foundation to build on.