Cross Body Crunch
Strengthen your core and sculpt your obliques with the Cross Body Crunch. This dynamic exercise targets your rectus abdominis and rotational muscles for
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Cross Body Crunch
Description
A core exercise that targets the abdominals and obliques. The person lies flat on their back and alternately brings the elbow of one arm to the opposite knee.
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How to do Cross Body Crunch
- 01Setup
Lie flat on your back with your knees bent, feet flat on the floor, and hands lightly placed behind your head, elbows wide.
- 02Setup
Engage your core by pressing your lower back into the mat and slightly lifting your shoulders off the floor.
- 03
Exhale as you simultaneously lift your right shoulder and twist your torso, bringing your right elbow towards your left knee while extending your right leg straight.
- 04
Inhale as you slowly return your upper body and leg to the starting position, maintaining core control.
- 05
Immediately repeat the movement on the opposite side, bringing your left elbow towards your right knee while extending your left leg straight.
Tips
- Focus on the twist: Concentrate on rotating your torso and bringing the shoulder towards the opposite knee, rather than just pulling with your neck or arm.
- Control the movement: Avoid using momentum; perform each crunch slowly and with control to maximize muscle engagement and prevent injury.
- Breathe effectively: Exhale forcefully as you crunch to fully engage your deep core muscles and inhale as you return to the starting position.
- Keep lower back stable: Ensure your lower back remains pressed into the mat throughout the exercise to protect your spine and maintain core engagement.
Common mistakes
- Pulling on the neck: Avoid pulling your head forward with your hands; instead, keep your hands lightly supporting your head and focus on leading the movement with your shoulder.
- Relying on momentum: Do not swing your body to complete the crunch; perform each repetition slowly and deliberately, focusing on muscle contraction.
- Lifting the lower back: Prevent your lower back from arching off the floor; maintain a neutral spine by keeping your core engaged and pressing your lower back into the mat.
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Get Ellim — FreeQuestions
What muscles does Cross Body Crunch work?
Cross Body Crunch primarily targets Obliques, Rectus Abdominis. Secondary muscles include Gluteus Maximus, Quadriceps.
Is Cross Body Crunch good for beginners?
Cross Body Crunch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cross Body Crunch?
You need Body weight to perform Cross Body Crunch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cross Body Crunch?
Focus on the twist: Concentrate on rotating your torso and bringing the shoulder towards the opposite knee, rather than just pulling with your neck or arm. Control the movement: Avoid using momentum; perform each crunch slowly and with control to maximize muscle engagement and prevent injury. Breathe effectively: Exhale forcefully as you crunch to fully engage your deep core muscles and inhale as you return to the starting position. Keep lower back stable: Ensure your lower back remains pressed into the mat throughout the exercise to protect your spine and maintain core engagement.
What are common mistakes when doing Cross Body Crunch?
Pulling on the neck: Avoid pulling your head forward with your hands; instead, keep your hands lightly supporting your head and focus on leading the movement with your shoulder. Relying on momentum: Do not swing your body to complete the crunch; perform each repetition slowly and deliberately, focusing on muscle contraction. Lifting the lower back: Prevent your lower back from arching off the floor; maintain a neutral spine by keeping your core engaged and pressing your lower back into the mat.
Related exercises
Alternate Oblique Crunch
Waist · Obliques · Body weight
Crunch (arms straight)
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45 degree Bycicle Twisting Crunch
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Crunch Hold
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store