Crossed Body Twist Sit Up

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. Place your fingertips lightly behind your ears with elbows flared out, or cross your arms over your chest.
3. Engage your core by pressing your lower back firmly into the floor to eliminate any arch.

How to do it

1. Exhale as you lift your entire torso off the floor, rotating your trunk to bring your right elbow toward your left knee.
2. Continue the sit-up until your elbow or shoulder is directed toward the opposite thigh, maintaining a controlled 2-second ascent.
3. Inhale as you slowly lower your torso back to the starting position, unrolling your spine one vertebra at a time.
4. Repeat the movement on the opposite side, alternating sides for each repetition.

Form checklist

• Lead the rotation with your shoulder rather than just pulling your elbow forward.
• Keep your feet and heels glued to the floor throughout the entire range of motion.
• Avoid pulling on your head or neck; use your abdominal strength to initiate the lift.
• Maintain a small gap between your chin and chest to keep the airway open and neck neutral.

Pro tips

• Focus on the 'rib-to-hip' connection, visualizing your bottom rib moving toward the opposite hip bone for maximum oblique engagement.
• Pause for a half-second at the peak of the contraction to emphasize the rotational squeeze.

Make it harder

• Perform the exercise on a decline bench to increase the gravitational resistance and range of motion.
• Hold a light weight plate or medicine ball at chest level to add external load to the rotation.

Frequently asked

What muscles does the crossed body twist sit up work?

The crossed body twist sit up primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the crossed body twist sit up?

The crossed body twist sit up requires no equipment — just your body weight.

Is the crossed body twist sit up good for beginners?

Yes. The crossed body twist sit up 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