Twisting Crunch

Twisting Crunch Exercise Description

The Twisting Crunch is a floor-based trunk flexion with rotation that primarily targets the external and internal obliques along with the rectus abdominis. From a supine position, you lift the head and shoulder blades and rotate the ribcage so one shoulder moves toward the opposite knee. Emphasis is on controlled thoracic motion while the pelvis stays relatively quiet; a gentle posterior pelvic tilt helps maintain lumbar support and limits hip flexor contribution. Use a small, precise range—think of bringing the ribcage toward the pelvis rather than trying to touch elbow to knee. Keeping the elbows wide and the gaze up promotes a neutral neck and reduces the urge to pull with the hands. Alternating sides distributes work across both sets of obliques and reinforces coordinated trunk flexion with rotation.

Muscle Groups: Abs, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques
Assisting Muscles: Rectus Abdominis
Stabilizing Muscles: Multifidus, Transversus Abdominis
Body Area: Upper Body
Body Parts: Core
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Single-joint
Muscle Location: Deep Side Abs, Side Abs
Movement Direction: Rotational
Muscle Position: Lateral
Gender: Female

How To Do The Twisting Crunch Exercise

‘- Lie supine with knees bent about 90 degrees, feet flat and hip-width apart.
– Place fingertips lightly at your temples; keep elbows open (do not interlace fingers behind the head).
– Set a gentle posterior pelvic tilt to lightly flatten the low back against the floor.
– Inhale to prepare; brace the abdominal wall.
– Exhale as you curl the head and shoulder blades off the floor, leading with the sternum.
– Rotate through the upper torso to bring the right shoulder toward the left knee; keep elbows wide and neck neutral (gaze up).
– Pause briefly, maintaining lumbar contact with the floor.
– Inhale as you lower the shoulders back down under control until shoulder blades nearly touch.
– Repeat to the other side, alternating; keep the pelvis steady and knees aligned.
– Form checks: avoid pulling on your head, flaring elbows forward, using momentum, or arching/twisting at the lumbar spine.

Twisting Crunch Tips

‘- Set a gentle posterior pelvic tilt before you start to lightly flatten your low back into the floor.
– Keep your low back in contact with the floor throughout to limit lumbar arching or twisting.
– Think about bringing your ribcage toward your pelvis in a small, precise range rather than trying to touch elbow to knee.
– Lead the curl with your sternum as you lift the head and shoulder blades off the floor.
– Keep your elbows wide and fingertips just lightly at your temples to avoid pulling on your head.
– Maintain your gaze up to help keep the neck neutral.
– Rotate through the upper torso so the shoulder moves toward the opposite knee, not from the low back.
– Keep the pelvis steady and knees aligned as you alternate sides.
– Exhale as you curl up and rotate; inhale as you lower back down under control, avoiding momentum.

Twisting Crunch Beginner Introduction

The Twisting Crunch is a floor exercise that blends a small curl of the torso with a controlled turn through the upper body. It is performed lying on the back with the knees bent, and the movement brings the ribcage diagonally toward the far thigh. This action centers on the mid‑section, especially the abs and side abs, while aiming to keep the lower body calm so the work stays in the trunk rather than shifting into the hips.

During each repetition, the upper body lifts only a short distance from the mat, with the rotation coming from the chest area rather than the lower back. A slight tuck through the hips supports the low back and limits overuse of the hip flexors. Hands rest lightly at the sides of the head, with elbows wide and the eyes looking upward, which encourages a relaxed neck and reduces strain. Alternating the turning motion from right to left challenges both sides of the waist in a balanced, coordinated way.