Cross Body Crunch

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your fingertips lightly behind your ears or head, keeping your elbows pointed out to the sides.
3. Engage your core by pressing your lower back firmly into the floor.

How to do it

1. Exhale as you lift your right shoulder off the mat, rotating your torso to bring your right elbow toward your left knee.
2. Simultaneously lift your left foot off the floor, bringing your knee toward your chest to meet your elbow.
3. Inhale as you lower back to the starting position with a controlled tempo.
4. Repeat the movement on the opposite side, alternating sides for each repetition.

Form checklist

• Lead the movement with your shoulder rather than pulling on your neck with your hands.
• Keep your lower back in contact with the floor to protect your spine.
• Ensure your elbows stay wide to force the obliques to do the rotational work.
• Maintain a slow, controlled pace to eliminate momentum.

Pro tips

• Focus on the 'squeeze' at the top of the movement, imagining you are wringing out a wet towel with your midsection.
• Keep your chin tucked slightly toward your chest to maintain a neutral cervical spine.

Make it harder

• Hold the peak contraction for 2 seconds on every rep to increase time under tension.
• Keep your legs in a tabletop position (hips and knees at 90 degrees) throughout the entire set.

Frequently asked

What muscles does the cross body crunch work?

The cross body crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the cross body crunch?

The cross body crunch requires no equipment — just your body weight.

Is the cross body crunch good for beginners?

Yes. The cross body crunch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals