Twisting on the press (crunch) - the right technique and 13 variations

The best exercise for the abdominal muscles is crunching (twisting on the abs). We offer together to analyze the most effective variations and techniques for their implementation.

Twisting on the press (crunch) - the right technique and 13 variations

Advantages of twisting

This element is used both in women’s and in men's fitness programs. The popularity is due to useful properties:

  1. High-quality study of the press. There are many variations of twisting.

    If you competently combine several similar exercises in the program, the abdominal muscles will receive a complex load, which will increase the effectiveness of the training.

  2. Improving the flexibility of the spine. Twisting positively affects the extensibility of the vertebrae, improve the overall mobility of the back, relieve pain associated with muscle strain.
  3. Universal application. Many exercise options do not require the purchase of additional sports equipment, so twisting can be done not only in the gym, but also at home.

  4. Correction of the figure. Twisting from different positions indirectly affect other muscle groups. For example, when performing an exercise with the back resting in a fitness ball, the hips and buttocks that hold the pelvis in weight are additionally loaded. Due to this, there is an increased consumption of calories and, as a result, weight loss.

Advice for beginners! No need to train the press on a separate day.

The abdominal muscles are involved in most exercises: traction, bench presses, squats, and others. Therefore, it is better to add 2 different twisting options at the end of each lesson. So you will avoid overtraining the press and well load this muscle group.

The exercises in question can be used for various purposes:

  • for working out the relief (example: high-speed twisting on the floor);
  • to increase the strength of the abdominal muscles (example: twisting in a block simulator).

Target muscles

When performing various twists work: rectus, transverse and oblique muscles of the abdomen.

Indirect load also get the muscle groups involved in the exercise. For example, when performing twists on the horizontal bar, the hands holding the body on weight are additionally loaded.

The correct technique

The most popular is the classical variation of the exercise. Let's analyze the technique:

  1. To perform, you need an even hard surface. Do not twist on a soft mattress or bed.

    If you are hard on the bare floor, lay out a fitness mat.

  2. Lie on your back and touch your ears with your fingertips. Lock the brushes to the head.
  3. Press the lower back firmly against the mat.
  4. Bending your legs, place your feet on the floor.

    The distance between the knees is at the level of the pelvis.

  5. Exhale and, by contracting the abdominal muscles, lift the shoulder blades from the floor. Do not press the chin to the chest.
  6. Inhale and pull the shoulder girdle back, but do not lower the shoulder blades at the lower point on the floor. Keep them constantly on weight.

    So you increase the tension in the rectus muscle.

When doing this, keep your lower back pressed to the floor. Only the upper torso is lifted. At the same time, adjust the lift height yourself.

Advice for beginners! Want to quickly get rid of subcutaneous fat at the waist and see the cherished "cubes"? Get a weighted hoop with massage spikes and twist it for 10-15 minutes at the end of each workout.

Other variations of the exercise

Press is a group of muscles. Therefore, for effective training, various loads are necessary. We offer the most effective twisting options.

Reverse

  1. Lower your back on the floor. Stretch your arms along the body.

    Palms look down.

  2. Bring your feet together and lift your hips vertically. Bend the knee joints at a right angle. Lock the legs in this position on the weight.
  3. Leaning your hands on the floor, exhale and raise the pelvic section, pulling the knees to the chest.

  4. As you inhale, lower your lower back to the floor.

The lifting of the legs should be carried out by reducing the pressure, and not the tension of the quadriceps.

Lateral

  1. Press your back to the floor. Bring your legs together and bend them. Take your knees to the right and push them to the floor.

    The angle between the hips and the body should be straight. The angle at the knees must also be kept at 90 °.

  2. With the right palm press on the knees, the left - press to the back of the head. Lower the blades to the floor.
  3. Exhale and twist the upper part of the torso to the right, pulling the left elbow at an angle up.

  4. On inhalation, lower yourself to the starting position.

The exercise is performed in both directions. When twisting, strongly press with your free hand on the knee joints, this will create additional tension in the oblique muscles.

With legs raised

  1. Lie down on the floor and press the lower back. Fingers of hands lock in the back of the head.

  2. Close your feet and raise your legs vertically. The angle between the hip and body should be straight. For convenience, you can bend your knees slightly.
  3. While holding your legs still, exhale and lift the upper torso. Lift by reducing the abdominal muscles.

  4. On inhalation, take the shoulder blades down, but do not lower them to the floor.

If you want to complicate the exercise, change the angle of the legs from 90 ° to 70-80 °.

Diagonal

  1. Lie on your back and “push” your lower back to the floor. Place your palms on the back of your head with your fingers in the lock.
  2. Lift your legs above the floor.

  3. Exhale vigorously, twist the shoulder girdle to the right. At the same time, pull the right knee toward you.
  4. Repeat twisting to the left.

Throughout the approach, keep your abdominal muscles in tension.

Double

  1. Lie on your back, clasp your hands on the back of your head.

  2. Lift your legs vertically, and bend your knee joints at a 90 ° angle.
  3. Exhale, at the same time pull the hips toward you and raise the shoulder blades.
  4. Inhale and return to the starting position, but do not lay the shoulder blades on the floor.

When the face and knees are close to each other, maximize the abdominal muscles.

On an incline bench

A bench is used to create an incline and strengthen the load.

As a rule, twisting on a bench is performed by classical and reverse techniques (described above). The only difference is that you should firmly grasp the edge of the seat with your hands to maintain balance.

Choose the angle of inclination yourself. Beginners are recommended to start from an angle of 15-20 °. All other biomechanics of movements are identical to standard twists on the floor.

On the Roman chair

A special chair is used to fix the legs in a fixed position. The upper body is in weight. From this position, the athlete twists the upper torso to the knees and strains the abdominal muscles.

Any position of the hands: behind the head, elongated forward, crossed on the chest. To strengthen the load, you can use additional weight (pancake from the barbell, dumbbell or other weights), held at the pectoral muscles or behind the neck.

Kneeling in the block simulator

  1. Hook the rope handle to the upper cable.
  2. Turn your back on the block, take a short step forward and kneel down.
  3. Press the ends of the handle to the trapezius muscle of the back.
  4. Exhale and gently twist the upper body to the knees.
  5. On inhalation, gently lift the shoulder girdle as well.

Do not jerk during execution.

Standing in the block simulator

  1. Fasten the rope handle to the lower cable, pull it up and turn your back to the block.
  2. Straighten and place your feet shoulder width apart.
  3. Throw the ends of the handle over your shoulder.
  4. Exhale and twist the body to the opposite leg.

  5. Straighten as you inhale.

Twist your entire torso to the side, and not just the shoulder girdle.

On the fitness ball

  1. Press the upper back to the ball. Press your feet firmly on the floor and lift your pelvis.
  2. Bring your knees to the width of your shoulders, palms clasp in the castle behind your head.

  3. Keeping your pelvic area still and weight, twist forward. Do not lower the shoulder blades at the lowest point on the fitball.

Exercise is also suitable for working out the oblique muscles. To do this, twist the shoulder girdle to the sides.

Russian

  1. Sit on the floor, on the buttocks.

    Bend your legs and fix the feet in one position, bringing them under a stable object.

  2. Slightly tilt the case back, creating a V-shaped body position.
  3. Stretch your arms forward and lock your hands into the lock.
  4. With your back tilted, exhale and turn the body to the right. Repeat in both directions.

Avoid rounding the back while doing.

In the position "hanging on the forearms"

To perform, a special simulator is used that has a soft back and palm rests and allows you to hang on forearms.

The athlete rests his elbows on soft pillows, clasps his hands firmly with his palms and performs a hang. The spine is firmly pressed to the back of the simulator. From this position, the athlete simultaneously pulls his knees to his chest.

Lateral hyperextensions

A hyperextension machine is used for execution. The athlete stands sideways in the simulator. In this case, the femur abuts against the edge of the inclined back, and the legs are firmly on the platforms. Hands are wound behind the head. From this position, the athlete performs smooth lateral inclinations.

To strengthen the load, it is allowed to use additional weight (pancake from the bar, small bar, bodybar), held on the chest or shoulders.

Advice for beginners! If you want to maximize the use of muscle fibers and enhance the effect of any exercise on the abs, tighten the abdominal muscles at the extreme point of twisting and stay for 2-3 seconds.

Contraindications

The techniques for most twisting options are safe. But still there are medical limitations to this exercise:

  • intervertebral and abdominal hernias;
  • untreated injuries of the musculoskeletal system;
  • adhesive disease;
  • recovery period after heavy operations;
  • rheumatism;
  • diseases associated with an increase in intra-abdominal pressure.

If you have these diseases, twisting can only be done with the permission of a doctor.

Do not ignore the visit to the specialist. Otherwise, you may harm yourself.

Successful and safe workouts!

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