Sitting Air Twisting Crunch On A Padded Stool

Muscles worked

Setup

1. Sit on the edge of a padded stool or step with your feet flat on the floor.
2. Lean back slightly (about 45 degrees) to engage your core while keeping your spine neutral.
3. Place your fingertips lightly behind your ears with your elbows pointed out to the sides.
4. Lift your feet 2-3 inches off the floor to find your balance point.

How to do it

1. Exhale as you pull one knee toward your chest while rotating your torso to bring the opposite elbow toward that knee.
2. Inhale as you return to the starting position, extending your leg back out without letting your foot touch the floor.
3. Perform the same movement on the opposite side, alternating in a smooth, rhythmic tempo.
4. Maintain a steady 2-1-2 tempo (2 seconds to crunch, 1 second hold, 2 seconds to return).

Form checklist

• Rotate through the mid-back (thoracic spine) rather than just pulling the elbow forward.
• Keep your chest lifted and avoid rounding your shoulders or pulling on your neck.
• Ensure your core remains braced and your lower back doesn't arch excessively.
• Keep your feet off the ground throughout the entire set to maintain constant tension.

Pro tips

• Focus on the mind-muscle connection by squeezing your obliques at the point of maximum rotation.
• Keep your stationary leg extended and hovering to increase the demand on your lower abdominals.

Make it harder

• Hold the peak contraction for 2-3 seconds on each side to increase time under tension.
• Perform the movement with a medicine ball held at chest height to add external resistance.

Frequently asked

What muscles does the sitting air twisting crunch on a padded stool work?

The sitting air twisting crunch on a padded stool primarily targets the abs, hip flexors, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the sitting air twisting crunch on a padded stool?

The sitting air twisting crunch on a padded stool requires no equipment — just your body weight.

Is the sitting air twisting crunch on a padded stool good for beginners?

Yes. The sitting air twisting crunch on a padded stool is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
• Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
• Medicine Ball Single Leg Balance ThrowAdvanced · abs, glutes, hip flexors, obliques, and quadriceps
• Pulse-UpIntermediate · abs, hip flexors, and obliques