Weighted Floor Twisting Crunch Feet On Bench
Weighted Floor Twisting Crunch Feet On Bench Exercise Description
The Weighted Floor Twisting Crunch with Feet on Bench is a supine core exercise that blends spinal flexion with controlled thoracic rotation for targeted abdominal training. Primary movers are the rectus abdominis and the external and internal obliques; elevating the legs to a 90/90 position reduces hip‑flexor involvement and helps maintain a consistent lumbar position. Establishing a light posterior pelvic tilt further limits lumbar extension so the ribcage moves toward the pelvis while the low back stays quiet and supported. Holding a plate or dumbbell flat to the chest increases resistance without encouraging neck pulling, keeping the lever short and the load centered over the trunk. Rotation is driven from the upper trunk—aim the shoulder toward the opposite hip rather than the elbow toward the knee—to emphasize the obliques while minimizing unwanted pelvic motion. The range is small: lift the shoulder blades just off the floor, move deliberately, and control the descent to build tension without momentum or strain.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bench, Weighted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Weighted Floor Twisting Crunch Feet On Bench Exercise
‘- Lie on your back with calves resting on a bench; hips and knees roughly 90°, feet relaxed.
– Place a plate or dumbbell flat against your chest; cross the forearms to secure it.
– Set head and neck neutral; gaze upward with a light chin‑nod.
– Gently posteriorly tilt the pelvis so the low back contacts the floor; brace the abdomen.
– Inhale to prepare; exhale as you peel the shoulder blades off the floor.
– Rotate the ribcage toward the right hip, leading with the shoulders; keep the pelvis still.
– Pause briefly while keeping the weight against your chest and the neck relaxed.
– Lower slowly until the shoulder blades touch down without losing abdominal tension.
– Repeat to the left, alternating sides with smooth, controlled motions.
– Avoid pulling on the head, letting the low back arch, allowing the weight to drift from the chest, or using momentum.
Weighted Floor Twisting Crunch Feet On Bench Tips
‘- Rest calves on the bench with hips and knees at roughly 90° and feet relaxed.
– Hold the plate or dumbbell flat against your chest and cross your forearms to keep it centered.
– Keep your head and neck neutral with your gaze upward and a light chin‑nod.
– Gently posteriorly tilt the pelvis so your low back stays in contact with the floor.
– Brace the abdomen before you start each rep.
– Exhale as you peel the shoulder blades just off the floor.
– Rotate the ribcage toward the opposite hip by leading with the shoulders and keeping the pelvis still.
– Keep the weight against your chest and the neck relaxed at the top of the movement.
– Lower slowly until the shoulder blades touch down, maintaining abdominal tension and avoiding momentum.
– Alternate sides with smooth, controlled motions rather than snapping or jerking.
Weighted Floor Twisting Crunch Feet On Bench Beginner Introduction
The Weighted Floor Twisting Crunch with Feet on Bench is a core move performed lying on the back with the lower legs resting on a bench and a weight held against the chest. The upper body curls and gently rotates so the ribs draw toward the opposite hip, challenging the abs and side abs at the same time. With the legs bent around ninety degrees and relaxed on the bench, the front of the hips contributes less, and the lower spine can stay more stable against the floor.
A light backward roll of the pelvis allows the back to feel supported while the ribcage travels toward the pelvis. Because the load is pressed on the chest rather than behind the head, resistance increases without encouraging the hands to pull on the neck, and the weight stays close to the center of the body. The turning motion comes mainly from the upper trunk, not the hips, so the shoulders guide the twist while the pelvis remains relatively quiet. Only a small lift of the shoulder blades is involved, with an unhurried rise and return, creating steady tension through the mid‑section instead of relying on fast, swinging movement.