How To Do Cross Crunches

Cross Crunches Exercise

Cross Crunches is a great exercise for targeting the rectus abdominis and transverse abdominis while also engaging the serratus and oblique muscles.

Cross Crunches also activate the lower back muscles.

Cross Crunches will develop strength in your core section and improve stability, flexibility and mobility in your hips, trunk and lower back.

If you participate in activities that require trunk rotation such as tennis, baseball, golf and boxing, you should include Cross Crunches in your exercise program.

Cross Crunches How To

  • Lie on your back with your knees bent 90 degrees.
  • Place your hands on the side of your head. Tilt your hips slightly toward your torso and keep your back flat on the floor.
  • Contract the upper abdominals and flex the spine to raise your shoulders off the floor like in a typical crunch position. Turn your right elbow toward your left side and hold the position for a count of “one”.
  • Go back to starting position and turn your left elbow toward your right side. Hold the position for a count of “one”. Return to starting position.
  • Repeat the exercise until you have completed the targeted number of reps on both sides. Make sure you perform the exact number of reps.

Form and Technique

It is important to keep your pelvis tilted up slightly toward your torso and the back flat to remove compression forces on the lower back.

Do not pull on your head to raise the shoulders off the floor.

Variations: Air Bike, Quadruped, Jackknife Crunch, Cross Body Crunch

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Cross Crunches