A cross body crunch, also known as a cross over crunch is a novice ab workout that engages more than your front abdominal muscles.
It also focuses on your side abs, making you feel “drawn in” around the waist. For a slimmer waistline, incorporate this action into your core strengthening regimen.
In this article, we are focusing on performing the cross-body crunch appropriately, the benefits, muscles involved and common mistakes that can be avoided while doing this work out.
STEPS TO FOLLOW WHEN DOING A CROSS BODY CRUNCH
You may wish to use a mat for this workout; however, it is not a must for one to use. If you don’t have a mat, you can soften the movement with carpeting or a towel.
With your knees bent and your feet flat on the ground, lie back. With your elbows out, place your hands behind your head.
Your right ankle should be crossed over your left knee.
Similar to a simple crunch, exhale as you tense your abdominal muscles and gently elevate your upper body off the surface.
Squeeze your abs and twist your body to the right, bringing your left elbow to your right knee until they contact (if you can).
Inhale as you gently drop your upper body back to the mat, reversing the twist.
Once you’ve achieved your target repetitions, repeat the identical exercises on the other side.
Return both feet to the mat in the beginning position to complete the exercise.
VARIATIONS OF A CROSS BODY CRUNCH
You are advised to make slight adjustments on the cross-body crunch so that it fits your level of fitness.
The variation can be done by changing hand positions, using different leg positions and use of BOSU ball crossover crunch.
CHANGING HAND POSITIONS
Try these modifications if you want or need to modify your hand posture, whether it’s because placing them behind your head is painful or you just want to shake things up a little:
Place your fingertips directly behind your ears on the side of your head.
Gently cradle the base of your skull with your fingertips behind your head. (As you crunch, make sure you’re not using your arms to bring your head up.)
Extend the other arm out to the side, perpendicular to your body, with the fingers of one hand at the side of your head.
USING DIFFERENT LEG POSITIONS
The crossover crunch may also be done without crossing your ankle over your knee.
If you have lower back discomfort or find it difficult to lie in this posture in any other way, this may be helpful (due to knee or pelvis issues, for example).
Except that both feet remain on the mat, the exercise is roughly the same. When you rotate your upper body up and to the side, the opposing knee will come to meet your elbow.
To lessen the intensity even further, leave the legs fully still
USING A BOTH SIDES UP BALL
BOSU ball is an inflated circular piece of rubber that is used for physical activity.
You’ll want to switch things up as your core gets stronger to keep your muscles working hard. This version does this by incorporating an unsteady surface (the BOSU ball), which forces your core to maintain balance while also developing your stabilizer muscles.
Place the BOSU ball beneath your torso, along the natural curvature of your middle back, to do this crossover crunch. Then, complete the crunch as directed, ensuring that each side gets the equal amount of reps.
BENEFITS OF CROSS BODY CRUNCH
The external and internal obliques are targeted with the crossover crunch. The muscles on each side of your stomach make up this group. They help with actions like twisting your trunk from side to side or moving your upper body while keeping your bottom body still.
When it comes to their sport of choice, certain athletes benefit from having powerful obliques. During throwing and batting, baseball players, for example, rely on maximum trunk rotation.
Sprint time can be improved with a training regimen that strengthens the obliques.
For non-athletes, having a strong core may assist your general health and strength in addition to improving your body. Strong abdominal muscles can help manage, reduce, or avoid back pain by improving posture, preventing injuries and even helping to manage, reduce, or prevent back pain.
Including the crossover crunch in your exercise program will help you complete daily tasks like rotating in your chair to pick up something that has fallen on the floor beside you or transporting a supermarket bag from the cart to your trunk.
COMMON MISTAKES WHEN PERFORMING CROSS BODY CRUNCH
PULLING YOUR NECK
Even the most seasoned crunchers may make this error. Make sure you’re not pushing your neck up when you elevate your upper body off the mat or floor. You may be crushing higher than necessary or overshooting your crunch.
FALLING BACK TO THE MAT
You’re not following through on the maneuver if you merely let your body fall back to the mat during the lowering phase. To get the most out of the workout, you must complete it completely. This entails engaging your core as you crunch up and maintaining that engagement as you fall down.
DOING SO MANY CRUNCHES
More isn’t always better when it comes to abdominal workouts. To get results, you don’t need to do 100 crunches every day, especially if you change your technique to target different muscle groups.
It’s better to do fewer crunches with good form than to do more crunches with bad form or lapses as you grow tired.
DOING WORK OUT WITH MINIMAL INJURIES
Consult your doctor before starting an exercise program if you have a past or pre-existing health issue. Proper exercise technique is critical for ensuring the safety and success of an exercise program, but depending on your specific demands, you may need to alter each exercise to achieve the best results.
Always choose a weight that permits you to maintain complete body control throughout the exercise. Pay great attention to your body when doing any activity, and stop immediately if you feel any pain or discomfort.
Incorporate correct warm-ups, rest, and nutrition into your training regimen to see continuous growth and increase body strength. Your capacity to fully recuperate from your workouts will ultimately determine your outcomes. Allow for a 24- to 48-hour rest period before starting.
A cross body crunch is a wonderful exercise that can be done by beginners. The exercise is a risky one though and thus it requires more precautions to be taken while taking part in it. The exercise can be done on a mat or without. The benefits of the work out are felt by those in sports and those who don’t take part in it.