Have you been trying to achieve those toned abs but feel like you’ve hit a roadblock? Maybe you’ve been doing exercises such as legs up twist crunches, but aren’t seeing the desired results. It can be frustrating when you put in the effort but don’t see the outcome you expect. The truth is, it’s not uncommon to hit a plateau during your fitness journey. The good news is, there are ways to break through and reach your goals. In this blog post, we’ll dive deeper into the benefits and proper form of legs up twist crunches, so you can take your ab workout to the next level and finally see the results you’re after.
Legs Up Twist Crunch Summary
- Primary Muscles: Obliques
- Secondary Muscles: Quadratus lumborum, Psoas major, Iliocastalis lumborum, and Iliocastalis thoracis
- Equipment: Body Weight
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
Legs Up Twist Crunch Instructions
- Setup by laying supine on a mat with your legs elevated or on a bench.
- Place your hands behind your neck or head. Flex and twist your waist to raise your upper torso from the mat to one side.
- Return until your back of shoulders contact mat.
- Repeat by alternating with your other side.
- Continue your Legs Up Twist Crunches for 10-20 repetitions.
Video Tutorial
Legs Up Twist Crunch Muscles
Target (Agonist)
Synergists
- Quadratus lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Posterior
- Latissimus Dorsi
- Pectineus
- Pectoralis Major – Sternal
- Rectus Femoris
- Sartorius
- Tensor Fasciae Latae
- Teres Major
- Triceps – Long Head
Antagonist Stabilizers
- None
Benefits of Legs Up Twist Crunch
The Legs Up Twist Crunch exercise is an excellent way to target your oblique muscles and add variety to your strength training or fitness routine. This exercise involves lying on your back with your legs bent at the knees and feet flat on the ground. You then bring your hands up to hold your thighs, and twist your legs to one side, crunching your oblique muscles. This exercise works to strengthen and tone the obliques, helping to improve your overall core strength and stability. It can also help increase flexibility in the hips and torso, while also improving posture. Additionally, this exercise helps to build endurance in the obliques, which will make them more resistant to injury.
Tips for Performing Legs Up Twist Crunch
You’ve come at the right place if you want to advance your ability to conduct legs up twist crunch. These tips can allow you to fully benefit from this wonderful workout and make the best of its results. You will tone your obliques muscles, and even lower your risk of developing an injury. So let’s begin right now and discover what these tips may accomplish for you.
- Proper form: Make sure to keep your back straight and your feet together while doing the Legs Up Twist Crunch. This will help you maximize the benefits of the exercise and prevent any strain or injury to your lower back.
- Controlled motion: Be sure to move slowly and with control as you perform the Legs Up Twist Crunch. This will ensure that your abdominal muscles are engaged and working throughout the entire exercise for a more effective workout.
- Breathing: Remember to take deep breaths in and out as you perform the Legs Up Twist Crunch. This will help you stay focused and energized, as well as help you build endurance and strength in your core.
Benefits and Tips Video
Frequent Mistakes To Avoid
Staying away from errors might mean the distinction between a successful workout and a painful injury when executing legs up twist crunch. Additionally, getting optimal results from this exercise requires proper technique, and making sure you don’t make any typical errors can allow you to perform the exercise correctly and achieve optimal results. But relax, it’s not quite as difficult as it might seem. By knowing the mistakes to avoid and taking the right actions, you can execute the activity securely and successfully. Let’s start by avoiding these typical errors and add this exercise to your exercise regimen.
- Not engaging the core: This mistake can lead to a lack of intensity in the exercise, which can mean it’s not as effective at toning the abdominal muscles.
- Not lifting the legs high enough: This mistake can limit the range of motion and make it harder to get a good crunch at the top.
- Not controlling the movement: This mistake can cause people to just flop around without really feeling or engaging the muscles, which defeats the purpose of the exercise.
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Variations and Complementary Exercises
The exercise Legs Up Twist Crunch is an excellent way to engage your core and work on strengthening your abdominal muscles. However, if you’re looking to switch things up or want to target different muscles, there are a few variations, complementary, and alternative exercises that can help you get the same results.
Bicycle Twist Crunch
The Bicycle Twist Crunch is a great exercise to complement the Legs Up Twist Crunch. This exercise combines the traditional bicycle crunch with a twist movement, which allows for added abdominal activation and a greater challenge. To do this exercise, start in a traditional bicycle crunch position, with your hands behind your head and your legs up in the air. Then, twist your upper body from side to side, bringing each elbow toward the opposite knee as you crunch. This exercise provides an effective way to target the abs and obliques, and can be used as an alternative to the Legs Up Twist Crunch for those who want a more intense abdominal workout.
Twist Crunch
Twist Crunch is a great exercise to do as a complementary or alternative exercise to Legs Up Twist Crunch. This exercise requires you to lie on your back with your legs bent and feet flat on the floor, and then rotate your torso to one side while lifting the opposite shoulder off the floor. This exercise strengthens the core, obliques, and lower back, while also targeting your abs. In addition, it can help improve balance, coordination, and posture. For those who find Legs Up Twist Crunch too difficult, Twist Crunch is a great way to get a similar workout without the added difficulty.
Star Plank
Star Plank is a great alternative exercise to the Legs Up Twist Crunch. This exercise targets the same core muscles and helps to improve balance, posture, and stability. The Star Plank requires you to assume the plank position with your arms and legs outstretched in a star-like shape. To add difficulty, you can hold the position for longer periods of time or increase the number of reps. The Star Plank is a great way to build strength and stability in your core, shoulders, and glutes while giving your abs a good workout.
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Side Plank Star Abductor
The Side Plank Star Abductor is a great complementary exercise to the Legs Up Twist Crunch. It works the same core muscles, but it also engages the glutes and hips, while targeting the obliques, lower back, and upper chest. This exercise can be performed from either side, giving you a great full-body workout. It also helps build balance and stability in the body, making it a great alternative for those who are unable to perform the Legs Up Twist Crunch.
Side Plank Leg Raise
The Side Plank Leg Raise is a great complementary or alternative exercise to the Legs Up Twist Crunch. This exercise is performed by starting in a side plank position and then slowly raising one leg up toward the ceiling while maintaining a straight body alignment. The motion of the leg raise works to strengthen the core muscles and improve balance, making it an excellent choice to help build the strength and stability needed for the Legs Up Twist Crunch.
Side Plank Knee Tuck
The Side Plank Knee Tuck is a great complementary or alternative exercise to the Legs Up Twist Crunch. This exercise helps to engage your core, obliques and glutes while also improving your balance and stability. To perform the Side Plank Knee Tuck, start by getting into a side plank position with your feet stacked on top of each other and your elbow directly beneath your shoulder. From here, draw your knees in towards your chest, before returning them back to the starting position. This exercise is great for strengthening your core, as well as increasing your flexibility and range of motion.
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Opposing Complementary Exercises
Combining opposing muscle groups is a great way to target different areas of the body for a full workout. To complement the exercise Legs Up Twist Crunch, try these exercises that work the opposite muscles:
Straight Leg Cable Pull Through
The Straight Leg Cable Pull Through is a great exercise to complement the Legs Up Twist Crunch. This exercise is done while seated and requires you to pull a cable or band towards your chest while keeping your legs straight. This movement works the glutes and hamstrings, which are the opposing muscle group of the abs worked in the Legs Up Twist Crunch. As a result, this exercise helps to build balance and strength in the muscles of the lower body.
Bird Dog Plank
Bird Dog Plank is a great way to complement the Legs Up Twist Crunch exercise. It works the opposing muscle group in the body by targeting the lower back and core muscles. This exercise helps to improve balance and stability while strengthening the muscles that are used to hold the legs up during the Legs Up Twist Crunch. It also helps to promote better posture and core strength, which is necessary for performing this exercise correctly. Bird Dog Plank also helps to prepare the body for the next move, allowing the exerciser to move more efficiently through the Legs Up Twist Crunch.
45 Degree Twisting Hyperextension
The 45 Degree Twisting Hyperextension is an effective exercise to complement the Legs Up Twist Crunch. This exercise works the lower back muscles by having the individual lie face down on a hyperextension bench, with their hips on the pad, and then they twist their torso while keeping their hips in a static position. By contracting the lower back muscles, this exercise helps to strengthen and stabilize the core, as well as increase flexibility and range of motion in the spine. This exercise is complementary to the Legs Up Twist Crunch because it works the opposing muscle groups and helps to improve balance and coordination.
Transform Your Abs and Fight Fatigue with Legs Up Twist Crunch!
If you’re looking to transform your abs and boost energy, legs up twist crunch is worth adding to your workout routine. This exercise targets your obliques, rectus abdominis, and transverse abdominis, all at once. By getting your legs up and twisting your torso, you’ll engage your core and increase flexibility in your spine. Plus, by doing legs up twist crunch, you’ll increase blood flow to your brain, which can fight fatigue and boost your cognitive function. Try adding this exercise to your routine a few times a week for maximum results.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Abs Bodyweight Exercises
