Twisting crunch
Twisting crunches are a core-focused exercise that enhances dynamic strength and stability, ideal for athletes aiming to improve performance in sports that require rotational power. This exercise primarily targets the rectus abdominis and obliques, helping to sculpt and strengthen the midsection. It also engages the hip flexors and the transverse abdominis, contributing to better posture and reduced injury risk. Athletes can profit from twisting crunches by gaining increased core strength and mobility, essential for activities like tennis, golf, and baseball.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
28
Avg. reps/set
Rating
* Based on data from the Blaze community
Description
- 1Lie on your back on an ab bench. If you don't have an ab bench, lie on the floor, bend your knees, and place your lower legs on a flat bench.
- 2Position your hands either across your chest or behind your head or neck.
- 3Press your lower back against the bench or floor to stabilize your core.
- 4Keeping your neck neutral, exhale as you slowly raise and twist your torso to one side by flexing your waist.
- 5Hold the twisted position for a count of two.
- 6Inhale as you slowly reverse the motion, returning to the starting position, and fully relax your waist.
- 7Repeat the movement, this time twisting your torso to the opposite side.
- 8Continue alternating sides with each repetition for your desired number of reps.
Tips & Tricks
Controlled Movements: Focus on controlled, deliberate movements rather than rushing through the exercise. This ensures you're engaging the right muscles and minimizes the risk of injury.
Breathing: Exhale as you twist and crunch up, and inhale as you lower back down. Proper breathing helps in stabilizing your core and supplying your muscles with the necessary oxygen.
Engage Your Core: Constantly engage your core muscles throughout the exercise to maximize effectiveness and protect your lower back.
Mind-Muscle Connection: Think about the muscles you're working, particularly the obliques. This mental focus can improve the effectiveness of each repetition.
Foot Position: Make sure your feet remain flat on the ground to maintain stability and proper form.
Neck Alignment: Keep your neck in line with your spine to avoid unnecessary strain. Your head should follow the movement naturally without being pulled by your hands.
Optimal Range of Motion: Don't over-twist; a small, controlled twist is enough to engage the obliques effectively. Over-twisting can lead to strain or injury.
Consistency Over Intensity: Consistently incorporating twisting crunches into your routine will yield better results than doing them sporadically with high intensity.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
