Cross body crunch
The cross body crunch is an effective core exercise that targets the obliques and rectus abdominis, enhancing overall core strength. This exercise helps improve spinal stability and rotational power, which are essential for athletes involved in sports requiring twisting and turning motions. Apart from boosting functional strength, it aids in improving balance and coordination. By incorporating the Cross Body Crunch into their training regimen, athletes can benefit from better torso control, reduced injury risk, and enhanced athletic performance.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
465
Avg. reps/set
Rating
* Based on data from the Blaze community
Description
- 1Starting Position: Lie flat on your back on a yoga mat. Bend your knees and place your feet firmly on the mat, hip-width apart. Ensure your spine is in a neutral position.
- 2Leg Position: Turn your left leg outward and rest your left ankle on your right thigh, just above the knee.
- 3Hand Position: Place your hands behind your earlobes. Slowly lift your head and shoulder blades off the floor.
- 4Engage Core: Draw your belly button in towards your spine to engage your abdominal muscles. Twist your torso to the right so that your right elbow touches the floor beside you.
- 5Twist and Crunch: Exhale as you bring your right elbow across your body towards your left knee. Keep your lower body as still as possible.
- 6Return to Start: Inhale and slowly release your torso, returning to the starting position.
- 7Repetitions: Complete half of the specified repetitions on one side before switching and completing the remaining reps on the other side.
Tips & Tricks
Maintain Proper Form: Keep your neck aligned with your spine and avoid pulling on your neck to reduce tension and prevent injury.
Engage Your Core: Focus on contracting your abdominal muscles throughout the entire movement, rather than using momentum to complete the crunch.
Control Your Movement: Perform the exercise slowly and controlled. Rushing through the motion can compromise form and reduce effectiveness.
Breathe Properly: Exhale deeply as you crunch and bring your elbow towards the opposite knee. Inhale as you return to the starting position.
Add Variety: Mix up your routine by incorporating different cross body crunch variations to target different parts of your core.
Use a Mat: Perform the exercise on a soft surface or an exercise mat to protect your lower back and maintain comfort.
Adjust Range of Motion: If you're a beginner, start with a smaller range of motion and gradually increase as you build strength and flexibility.
Consistency is Key: Regularly include cross body crunches in your workout routine for best results and core strengthening.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
