Air Twisting Crunch Advanced
The air twisting crunch advanced is an intensified version of the air twisting crunch performed with the legs held lower and at a faster tempo. The lower leg position increases the demand on the lower abs while the rotational component continues to target the obliques.
How to do it
- Lie flat on your back with your hands behind your head and your legs fully extended and raised slightly above the floor.
- Simultaneously crunch upward and rotate your torso, bringing one elbow toward the opposite knee as you bend that knee in.
- Extend the leg back out and return your torso toward center before immediately repeating on the other side.
- Maintain a faster tempo than the standard version with the legs kept lower for increased difficulty.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your lower back pressed firmly into the floor throughout.
- Hover your extended legs just above the ground to keep tension on the abs.
- Rotate from your upper ribs rather than just pulling your elbow across.
- Exhale sharply as you crunch up and twist toward the bent knee.
- Maintain a steady, controlled rhythm without rushing.
Breathing: Exhale as you crunch and rotate into the working side, and inhale as you smoothly switch legs and return to center.
Common mistakes
- Arching the lower back off the floor, which strains the lumbar spine and reduces abdominal engagement.
- Pulling on the neck with the hands, which can cause cervical strain instead of working the core.
- Lifting the legs too high, which removes the intense challenge from the lower abdominals.
- Using momentum to swing back and forth instead of using muscular control.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per side, rest 60 seconds
Lose weight
3 sets x 15-20 reps per side, rest 45 seconds
Build muscle
3 sets x 8-12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back discomfort, ease off and choose a gentler core option.
- If you experience neck strain, support your head more carefully or switch to a regression.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise in my hip flexors instead of my abs?
Keeping your legs too high or letting your lower back arch can shift the work to your hip flexors. Focus on pressing your lower back down and keeping your legs as low as you can comfortably control.
How can I protect my neck during the twist?
Support your head lightly with your fingers rather than pulling on your neck with your hands. Look upward toward the ceiling rather than tucking your chin tightly to your chest.
Can I do this exercise every day?
Because it is an advanced core movement, it is best to allow 24 to 48 hours of recovery between sessions to let your muscles repair and strengthen.