Dumbbell Iso Crunch Twisting Punch
Combines an isometric crunch hold with rotational punching for dynamic core strength.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: abs & obliques. Secondary: shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on your back and crunch up into an isometric hold holding a dumbbell.
- From the hold, perform controlled twisting punches side to side.
- Keep the shoulders elevated and core braced.
- Maintain the crunch position throughout.
- Lower with control after the set.
Equipment
- Dumbbells
Coaching tips
Benefits
Combines an isometric crunch hold with rotational punching for dynamic core strength.
Common mistakes
Avoid dropping the shoulders or using momentum to punch.
Make it harder
Increase dumbbell weight or hold time.
Make it easier
Perform without weight or reduce the twist.
Breathing
Exhale as you punch, breathe steadily during the hold.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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