Air Twisting Crunch (VERSION 2) (male)

Air Twisting Crunch demonstration gif

Instructions:

  • 1Lie flat on the floor with your lower back pressed to the ground.
  • 2Place your hands beside your head.
  • 3Lift your shoulders into a crunch position while twisting your torso from side to side.
  • 4Continue this alternating twisting movement for the desired amount of repetitions.
  • 5Lower yourself back down to the starting position.

Tips:

  • Make sure to keep your lower back on the floor to prevent any injury.
  • Do not pull on your neck with your hands during the movement.
  • Focus on using your abs to lift your body off the ground, not your arms.
  • Breathe out as your contract your abdominal muscles and breathe in as you return back to starting position.

Mastering the Air Twisting Crunch

The Air Twisting Crunch is an effective bodyweight exercise designed to target the waist area and strengthen your core. This engaging movement not only tones your abdominal muscles but also helps improve overall stability and flexibility. Whether you're a beginner or an experienced fitness enthusiast, incorporating this exercise into your routine can yield excellent results.

How to Perform the Air Twisting Crunch

To execute the Air Twisting Crunch correctly, follow these simple steps:

  1. Start by lying on your back with your knees bent and feet flat on the floor.
  2. Place your hands behind your head, ensuring your elbows are wide apart.
  3. Engage your core and lift your shoulders off the ground while simultaneously twisting your torso to one side.
  4. Return to the starting position and repeat while twisting to the opposite side.
  5. Continue alternating sides for the desired number of repetitions.

Tips for Success

  • Maintain control throughout the movement, focusing on engaging your core rather than using momentum.
  • Keep your lower back pressed into the floor to protect your spine and avoid unnecessary strain.
  • Perform the exercise slowly to maximize effectiveness and ensure proper form.
  • If you're new to the Air Twisting Crunch, start with a few repetitions and gradually increase as your strength improves.

Variations of the Air Twisting Crunch

If you're looking to spice up your routine or challenge yourself further, consider variations such as the Russian Twist or the Bicycle Crunch, which also engage the core while providing additional twisting motions.

Incorporate the Air Twisting Crunch into your workout regimen to enhance your core training and achieve a stronger, more defined waist. With consistent practice and proper form, you'll soon see the benefits of this dynamic exercise!

Air Twisting Crunch Muscles Worked

Arms

Back

Core

Legs