Seated Turn And Crunch
Seated Turn And Crunch Exercise Description
Seated Turn and Crunch is a bodyweight core exercise that combines controlled trunk rotation (“turn”) with a small spinal flexion (“crunch”). It primarily targets the abdominal wall—rectus abdominis and the internal/external obliques—while the deep core (transverse abdominis) and hip flexors assist with stabilization. Performing it seated with heels grounded emphasizes torso control without momentum. The rotation trains the obliques to resist and produce turning forces through the ribcage, and the crunch adds a brief, precise flexion to shorten the front of the trunk. Keep the movement compact and deliberate to maintain spinal control, steady breathing, and consistent tension.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Iliacus, Multifidus, Psoas Major, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Other
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Seated Turn And Crunch Exercise
‘- Sit on the floor with knees bent, heels on the ground, and sit tall on your sit bones.
– Brace your midsection (as if preparing to cough); keep your neck long and shoulders down.
– Hinge slightly back at the hips until you feel your abdominals engage; maintain a long, stable lower back.
– Place hands at your chest (or fingertips at temples). Keep elbows relaxed and wide.
– Turn your ribcage to the right, keeping the pelvis and knees facing forward. Pause briefly.
– Return to center under control.
– Perform a small crunch: draw the ribs toward the pelvis a few centimeters while exhaling; avoid pulling with the neck.
– Return to the tall, braced position.
– Repeat the turn to the left, back to center, then another small crunch.
– Move smoothly without bouncing; keep heels grounded, eyes forward, and range only as far as you can control.
Seated Turn And Crunch Tips
‘- Sit tall on your sit bones with knees bent and heels grounded before you start.
– Brace your midsection as if preparing to cough to create tension before each rep.
– Keep your neck long and shoulders down throughout the movement.
– Hinge slightly back at the hips until you feel your abdominals engage, while maintaining a long, stable lower back.
– Keep your hands at your chest or fingertips at your temples with elbows relaxed and wide.
– Rotate from your ribcage, keeping your pelvis and knees facing forward as you turn.
– Pause briefly at the end of each turn, then return to center under control.
– Perform only a small crunch, drawing the ribs toward the pelvis just a few centimeters.
– Exhale during the crunch and avoid pulling with your neck.
– Move smoothly without bouncing, keeping your heels grounded, eyes forward, and the range only as large as you can fully control.
Seated Turn And Crunch Beginner Introduction
Seated Turn and Crunch blends a gentle twist with a small curl of the upper body, creating a compact bodyweight movement for the mid-section. Performed on the floor with the heels resting on the ground, it centers attention on controlled motion rather than speed or swinging. The turning action challenges the side abs as they guide and resist rotation through the ribcage, while the curling motion briefly shortens the front of the torso for extra work through the abs. Deep core muscles and the hip flexors contribute by anchoring the lower body so the effort stays in the trunk.
This exercise highlights precision, stability, and calm breathing. The range of motion stays modest, with the spine moving in a small arc rather than a big collapse or lean. The lower back remains long and steady while the upper body moves, promoting organized control through the core instead of relying on momentum. The result is a focused, deliberate core drill that emphasizes quality of movement and consistent tension from rep to rep.