Why: Like on-the-floor crunches, this move tones the rectus, the muscle group responsible for the six-pack look.
Lightly place your hands behind neck or head.
Now straighten your arms to the sides and press your palms flat into the floor.
Twisting Planks are amazing because they can tone your waist.
Crunches with Twist Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head. Lie supine on floor, mat, or sit-up bench with hips and knees bent. Feet should be flat on the ground. Return until back of shoulders contact floor or mat.
There should be lots of space between your chin and sternum. Avoid traditional sit-ups and crunches, bicycle crunches where both legs are raised at the same time, the twisting crunch, yoga or Pilates moves that involve raising the head off the floor at the same time as the legs, and gym machines that focus on the abdominals as an isolated movement. Use this exercise typically after crunches or other upper and lower ab exercises.
Do 2-3 sets of 10 repetitions. Criss-Cross, also known as Bicycle Crush, is a crunch exercise that involves a twist.
Cross your arms over your chest. Curl your torso towards your knees, lifting the shoulder blades off the ground. Lay flat on the floor with your feet flat on the ground and knees at a 90 degree angle.
How to Do Mason Twists. Lie flat on your back on the floor with your knees bent and feet on the floor. Sit on the floor with knees bent, feet firmly on the floor and a medicine ball in between your palms.
Now take your right leg and rest your ankle on your left knee. Feet should be flat on the ground.
Lie face up on the floor with your knees bent and feet flat on the floor, or with your lower legs elevated and resting on a bench. Twisting Sit-Ups on the Floor. Hold a medicine ball with both hands and lift your feet 3 to 6 inches off the ground and cross your legs at your ankles if needed.
You can take the twisting crunch and improve the effectiveness by taking your legs off the floor. Start off lying on the floor, face up, with your legs bent and feet flat on the floor. Pull your left leg up until your knee joint is at around 90 degrees. Consider this as the starting position and perform the Twist Crunch as per the steps above.
Twisting crunches on the floor is a basic and functional movement. Bend at the waist to raise your upper torso off the floor as high as possible while twisting to one side.
Repeat to opposite side alternating twists. The position of the body is like a crunch, but has a rotational component to it. Lie face up on an incline bench with your legs secured on the elevated end.
Keep your neck neutral.
Place hands behind neck.