Twisting Crunch Straight Arms

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Extend your arms straight out behind your head, keeping them parallel to each other with palms facing inward.
3. Press your lower back firmly into the floor to eliminate any arch and engage your deep core.

How to do it

1. Exhale as you lift your head, shoulders, and upper back off the floor, rotating your torso to bring both straight arms toward the outside of your left knee.
2. Inhale as you slowly lower back to the starting position with control, keeping your arms fully extended throughout.
3. Repeat the movement on the opposite side, reaching your arms toward the outside of your right knee.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1-second squeeze, 2 seconds down).

Form checklist

• Keep your arms locked straight; do not bend at the elbows to reach forward.
• Lead the movement with your shoulders and chest rather than pulling with your neck.
• Keep your lower back pressed into the mat at all times to protect the spine.
• Ensure your hips and glutes remain glued to the floor to isolate the core muscles.

Pro tips

• Visualize reaching for a specific point far past your knee to maximize the rotational contraction of the obliques.
• Focus on 'rib-to-hip' connection, imagining your bottom rib sliding toward the opposite hip bone.

Make it harder

• Lift your feet off the floor into a tabletop position (knees at 90 degrees) to increase the challenge to the lower abs.
• Hold a light medicine ball or small dumbbell between your hands to add external resistance.

Frequently asked

What muscles does the twisting crunch straight arms work?

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

What equipment do you need for the twisting crunch straight arms?

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

Is the twisting crunch straight arms good for beginners?

Yes. The twisting crunch straight arms 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