Cross-Body Crunch

Differentiation: Mechanics

This variation of a crunch is unique. Here is how: you curl your knee upward while simultaneously crunching the opposite side elbow to it. This movement targets the upper abs | and obliques. Targeting these muscles increases their definition. You also crunch one side for a full set on that side, | then switch sides. Working individual sides allows you to focus on each set of obliques individually.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Place a padded exercise mat on the floor.

3) Lie on your back on the mat.

4) ...and your knees bent at a 60-degree angle.

5) ...and your feet flat on the floor.

6) Place your hands behind your head.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you curl your left knee upward...

3) ...until the right elbow touches the left knee.

4) Contract your abdominal muscles as you perform this movement.

5) Then, relax and return your shoulder and foot to the floor as you inhale.

6) Repeat reps for a full set on that side of your body.

7) When all reps are finished, switch sides. Then, perform the same number of reps (with your left shoulder touching your right knee).

Proper Form

Pay special attention to following proper form by...

Keep your neck straight when crunching.

Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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Tip

Be sure to target both sides of your body equally.

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