Twisting Crunch

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your fingertips lightly behind your ears with your elbows flared out wide.
3. Tuck your chin slightly and press your lower back firmly into the floor to engage your deep core.

How to do it

1. Exhale as you lift your head and shoulder blades off the floor, rotating your torso to bring one shoulder toward the opposite knee.
2. Focus on the contraction in your obliques, ensuring your lower back remains in contact with the mat.
3. Inhale as you slowly lower back to the starting position with a controlled 2-second tempo.
4. Repeat the movement on the opposite side, alternating sides for each repetition.

Form checklist

• Lead the movement with your shoulder rather than pulling your elbow across your face.
• Keep your elbows wide and avoid pulling on your head or neck with your hands.
• Ensure your hips remain grounded and do not rock side-to-side during the rotation.
• Maintain a small gap between your chin and chest throughout the entire set.

Pro tips

• Visualize bringing your ribcage toward the opposite hip bone to maximize oblique fiber recruitment.
• Pause for a one-second peak contraction at the top of each rep to intensify the burn.

Make it harder

• Perform the exercise with your legs in a 'tabletop' position (hips and knees at 90 degrees) to increase tension on the lower abs.
• Slow down the eccentric (lowering) phase to 3-4 seconds to increase time under tension.

Frequently asked

What muscles does the twisting crunch work?

The twisting crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the twisting crunch?

The twisting crunch requires no equipment — just your body weight.

Is the twisting crunch good for beginners?

Yes. The twisting crunch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals