Air Twisting Crunch
The air twisting crunch is a bodyweight core exercise that combines a crunch with a rotational twist and alternating leg extension. It targets the abs and obliques with added involvement of the hip flexors, making it an effective compound abdominal movement.
How to do it
- Lie flat on your back with your hands placed behind your head and your legs raised to a 90-degree angle.
- Lift your shoulder blades off the floor and rotate your torso, bringing your right elbow toward your left knee.
- At the same time, extend your right leg straight out.
- Return to center and repeat on the opposite side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your lower back pressed firmly into the floor throughout the movement.
- Lift your shoulder blades up rather than pulling on your neck with your hands.
- Rotate from your ribcage to bring your elbow toward the opposite knee.
- Extend the straight leg smoothly while keeping it hovering above the floor.
Breathing: Exhale as you twist and crunch up toward your knee, and inhale as you return to the center.
Common mistakes
- Pulling on the neck with hands can cause unnecessary strain on the cervical spine.
- Rushing through the repetitions uses momentum instead of muscle engagement.
- Arching the lower back away from the floor reduces core activation and stresses the spine.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 12–16 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3–4 sets × 10–14 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back pain, ease off and choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if I feel this in my neck?
Make sure your hands are only lightly supporting your head, and focus on lifting your chest up using your upper abs rather than pulling with your arms.
How often can I do air twisting crunches?
2 to 3 times per week is a great starting point, allowing your core muscles time to recover between sessions.
Why is my lower back lifting off the floor?
This usually happens if your legs are extended too low. Try keeping your leg higher when you extend it until your core strength improves.