Twist And Side Crunch

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 or head, keeping your elbows flared out wide.
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 head and shoulder blades off the floor, rotating your torso to bring one elbow toward the opposite knee.
2. Contract your obliques hard at the top of the movement, ensuring the rotation comes from your ribcage.
3. Inhale as you slowly lower back to the starting position with a controlled tempo.
4. Repeat the movement on the opposite side, alternating sides for each repetition.

Form checklist

• Keep your elbows wide and avoid pulling on your neck with your hands.
• Ensure your lower back stays in contact with the mat throughout the entire rep.
• Maintain a space about the size of a fist between your chin and your chest.
• Focus on lifting the shoulder toward the opposite hip rather than just moving the elbow.

Pro tips

• Visualize your ribcage sliding diagonally toward your opposite hip bone to maximize oblique fiber recruitment.
• Hold the peak contraction for one second to increase time under tension and mind-muscle connection.

Make it harder

• Perform the movement with your legs lifted in a tabletop position (90-degree bend at hips and knees).
• Extend the non-working leg straight out a few inches above the floor as you crunch toward the opposite side.

Frequently asked

What muscles does the twist and side crunch work?

The twist and side crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the twist and side crunch?

The twist and side crunch requires no equipment — just your body weight.

Is the twist and side crunch good for beginners?

Yes. The twist and side crunch 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