Side Twist Abdominal Crunches

The way a plot twist increases your interest during a movie, a side twist will increase your interest in the abdominal crunch. Traditional abdominal crunches become repetitive over time and your stomach stops responding to the exercise with the same improvements you saw in the past. Adding a twist variation to your crunch will re-stimulate your body and your mind.

Obliques

During a crunch, the muscle that runs down the length of your stomach, the rectus abdominis, shortens as it brings your ribs closer to your pelvis. When you add a twist to your crunch, the obliques on the sides of your stomach contract to twist and flex your torso. Your traditional abdominal crunch becomes a more effective muscle-activating exercise when you add the twist.

Twist Crunch

Your body begins in the same position for the twist as it does for a crunch. You lie on your back with your knees bent, feet on the floor and your hands behind your head. Perform the crunch by tightening your stomach and lifting your head and shoulder blades off the floor. Add the twist while your torso is lifted by rotating to the left. Return your torso to the center and then rotate to the right before lowering your shoulder blades to the floor.

Side-Lying Twist

Instead of twisting your upper body during the crunch, you have the option of twisting your lower body. The side-lying twist begins the same as the traditional crunch. You lie on your back with your knees bent, feet on the floor and your hands behind your head. The twist occurs before the exercise. Lower both of your knees to the right side of your body, then lift your head and shoulders off the floor. Complete your repetitions with your knees to the right and then repeat with your knees lowered to the left. Another variation is to lower the knees to the side as you perform the crunch and return your knees upright as you lower your torso to the floor.

Bicycle Maneuver

The bicycle abdominal exercise combines the upper and lower body twist into the crunch. From your supine position, on your back, lift your bent knees to raise your feet off the floor. Straighten your right leg away from your body as you bring your left knee closer to your chest. The upper body twist occurs as you aim your right elbow toward your left knee. The bicycle is repeated as you switch legs and bring your right knee and left elbow toward each other.