Cross-Body Crunch

Abdominal crunch variation that combines spinal flexion with rotation to target both the rectus abdominis and obliques.

Instructions

1. Lie flat on your back with your knees bent at about 60 degrees and feet flat on the floor.
2. Place your hands loosely behind your head, elbows out to the sides. This is your starting position.
3. Curl upward and bring your right elbow and shoulder across your body toward your left knee, while simultaneously bringing your left knee toward your chest.
4. Focus on bringing your shoulder up toward your knee rather than just your elbow. Exhale as you perform this movement and contract your abs.
5. Return to the starting position as you inhale.
6. Repeat the movement with your left elbow and right knee.
7. Continue alternating in this manner for the prescribed number of repetitions.

Tips

• Focus on crunching your abs rather than just moving your elbow across your body.
• The rotational component targets your obliques in addition to the rectus abdominis.
• Keep your hands light behind your head; avoid pulling on your neck.
• Move deliberately and with control; avoid using momentum.
• Exhale as you crunch up and inhale as you return to the starting position.
• Perform equal repetitions on both sides to maintain balanced core development.
• This exercise is excellent for functional core strength and spinal rotation.