Male

Twist Crunch leg up

Muscles involved

The twist crunch leg up is an effective bodyweight exercise designed to target your abs and obliques, provided you avoid common form mistakes. A frequent error is pulling on your neck with your hands instead of generating the rotation through your core, which puts unwanted stress on your cervical spine. To do this properly, press your lower back firmly against the floor while keeping your legs elevated, then rotate your upper torso by leading with your shoulder toward the opposite knee. By paying close attention to avoiding sudden swinging motions or letting your lower back arch, you ensure maximum muscle activation and keep the exercise safe for your spine.

How to do it

1. Lie on your back on a soft but firm surface; lift your hands by your ears and separate your elbows. Then, lift your feet perpendicular to your hips and knees. 2. Keep the lower part of your back pressed against the floor, place your chin in the center of your chest, lower your navel, and contract your abs to lift your upper spine off the floor; with your obliques, twist the upper part of your body to the left so that your right shoulder and elbow rotate towards your left knee. 3. Slowly lower to the floor, rotating your spine, right shoulder, and elbow towards the floor. 4. Repeat the contraction and twisting movement, this time bringing your left shoulder and elbow towards your right knee and your lower back towards the center. This is one complete repetition. 5. Keep your legs elevated and repeat the twist, always ending on the side opposite to the side you started on.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your breathing coordinated with the movement. - Avoid pulling your neck with your hands. - Focus on contracting your obliques when performing the twist.