Cross Body Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cross Body Crunch is a bodyweight abdominal exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. It involves lying on your back with knees bent, feet flat on the floor, and hands positioned beside the head, then curling the torso to bring the opposite elbow toward the raised knee in a controlled twisting motion. This movement emphasizes core contraction and rotational stability, helping to strengthen and define the abdominal muscles while improving oblique engagement and overall core coordination.
How to Perform
Lie on your back with your knees bent at about a 60-degree angle, feet flat on the ground, and hands resting lightly beside your head.
Lift your torso while twisting, bringing your right elbow toward your left knee until they meet above your midsection.
Return to the starting position with control, then repeat the movement, alternating sides to maintain balance and engage both obliques.
Focus on keeping your core tight and avoid pulling on your neck to maximize abdominal activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Engage your abdominal muscles while rotating your torso throughout the movement.
Maintain a firm core to control the twist and maximize muscle activation.
Focus on drawing your navel toward your spine to keep tension on the abs.
How Not to Perform
Do not pull on your neck or head with your hands while curling up.
Do not use momentum or swing your torso to reach the knee.
Do not lift your lower back off the floor excessively.
Do not let your feet rise off the ground; keep them planted for stability.
Do not rush through the movement; perform each rep slowly and controlled.
Do not twist only your shoulders without engaging your core.
Do not hold your breath; breathe steadily throughout the exercise.
Do not overextend your elbow beyond a comfortable range toward the knee.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
