Smart Workout Diary

Rotational Crunch

The rotational crunch is a bodyweight abdominal exercise performed lying on your back while curling the upper body and rotating through the trunk. It primarily targets the abdominals, especially the obliques, while also building trunk control for core strength and stability.

Demonstration

Rotational Crunch — demonstration 1
Rotational Crunch — demonstration 2

Instructions

  1. Set up: Lie on your back with your knees bent, feet flat on the floor, and hands lightly beside your ears or crossed over your chest.
  2. Brace: Gently tighten your abdominal muscles and keep your lower back comfortably close to the floor.
  3. Lift and rotate: Exhale as you curl your head and shoulder blades off the floor, rotating your rib cage so one shoulder moves toward the opposite knee.
  4. Control the return: Pause briefly without pulling on your neck, then inhale as you slowly lower your shoulders back down.
  5. Alternate sides: Repeat to the other side with a smooth, controlled motion, keeping your hips and feet stable.
Muscle Group
Obliques
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Lead with your ribs: Initiate the rotation from your upper torso rather than swinging an elbow forward.
  2. Keep the range comfortable: Lift only as high as you can while keeping the movement controlled and your lower back comfortable.
  3. Protect your neck: Keep space between your chin and chest; your hands should support, not pull, your head.
  4. Use a steady tempo: Exhale during the upward rotation and avoid using momentum to complete repetitions.
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