Exercise description of the twisting oblique crunch.  Learn about the twisting oblique crunch with video and pictures.  Also learn how the twisting oblique crunch can improve your sports performance.

Primary muscles worked:   Obliques

Synergist Muscles:   Rest of Abdominals

Mechanics:  Isolation

Equipment:  Open Floor Space

How to perform the exercise:  The athlete should first set up in the initial position before starting the twisting oblique crunch. First, the athlete should lay with their back flat on a floor or mat. Next, the athlete will have their knees bent a few inches away from their butt with feet flat on the floor. The athlete will then bring one foot off the floor and place that legs ankle across the knee of the other leg. The crossing leg should lay flat so that the knee is pointed directly to the left or right depending on the crossing leg. Now, the athlete should take the opposite hand of the crossing leg and place it behind the head so that the elbow points in the exact opposite direction of the knee. The other hand should be at the side of the body full extended. This is the initial position for the exercise. The athlete may now begin the lift. The athlete should crunch the body up a few inches off of the floor and then twist, trying to bring the elbow from behind the head to the knee that has been crossed over. Once this position has been reached, the athlete may return back to the starting position. Once the desired number of reps has been completed on one side, the athlete may alternate and complete the same number of reps on the other side.

Spotting the exercise:  The spotter should make sure the athlete keeps proper form during the exercise. If the athlete begins to struggle with completing the lift, the spotter may push up on the athlete's back to assist with completion of reps.

Sport specific application: Twisting obliques crunches can be a viable exercise for any athlete in a sport that requires twisting motions from around the trunk. Batting in baseball, shooting/passing in lacrosse, and throwing in football are just a few examples the twisting motion of the oblique crunch.