Cross Body Crunch

Doing the Cross Body Crunch right? Let your AI coach fix your form and build it into a plan made for you.

Beginner

About

It's a workout that targets your abs by poking your thighs alternately.

How to Cross Body Crunch

Starting Position

1. Lie on the floor, knees bent, feet flat.

2. Extend arms, fingertips over knees.

3. Gently press lower back to floor.

Proper Form

1. Lie down looking at the sky, bend your knees, and stretch your arms and fingertips to position them over your knees.

2. While engaging your abdominal muscles, lift your upper body and simultaneously poke your fingertips to the outside of your thighs.

3. Without releasing tension in your abdominal muscles, slowly return to the starting position.

4. As you lift your upper body, poke your fingertips to the outside of the opposite thigh as well.

Breathing Technique

Exhale when you lift your upper body, and inhale when you lower your upper body.

Muscles Cross Body Crunch Works

Muscles used

ObliquesSide, from below the ribs to the pelvis
Rectus abdominisThe six-pack muscles on the front of your abs, from lower chest to pelvis
GlutesThe deepest core muscle that wraps around your abs
LatsDeep muscles below the ribs

Main muscleTwist one shoulder toward the opposite knee while lying down. The main muscle used is the oblique, which helps twist your torso.

Supporting musclesThe rectus abdominis helps curl your upper body, the transverse abdominis keeps your lower back on the floor, and the quadratus lumborum stabilizes your pelvis.

How it should feelFeel your side tighten as you twist up. The closer your elbow gets to your knee, the more you should feel your oblique contract.

Signs you're offIf you pull your neck or lift your back, you’re using the wrong muscles. Don’t just move your elbows—focus on your abs.

Remember thisInstead of bringing your elbows in, twist up slowly as if folding your ribs toward the opposite hip.

Setting Up for Cross Body Crunch

Setup orderLay down a long mat

Mat
Set it like thisLay down a Mat long enough to reach from your head to your hips when you lie down.
How to checkWhen lying down, your back and buttocks must be on the Mat, and the Mat must not slide on the floor.

Watch out forThe Mat is short, so Avoid starting with your back or buttocks touch the floor.

Stance for Cross Body Crunch

Foot widthLie on your back on the mat with one knee bent and the other leg resting comfortably.

Where your weight goesKeep your back and hips on the mat, with your legs set in place.

Upper body positionPlace your hands lightly beside your head.

Why it mattersIf your hands or legs are unstable, your neck and lower back may take more stress as you rotate your upper body.

How to Grip for Cross Body Crunch

Grip typeDo not hold any handles or equipment; lightly place your fingertips behind your ears.

Grip widthPlace both hands in the same position on both sides of your head.

How hard to gripDo not tense your fingers, and do not let your wrists bend.

The Key Point for Cross Body Crunch

Without pulling your neck, slowly roll one shoulder up toward the opposite knee.

Think of it like thisThe feeling of moving up toward the opposite knee

Before the fixYou tense your neck or pull your upper body with your arms.

After the fixThe sides and upper abdomen are tightened together, and the strain on the neck is reduced.

Common Mistakes in Cross Body Crunch

Pulling the neck with the hands
Why it's wrongThis can strain the neck.
How to fix itRotate from your abs and sides, not your neck.
Hips lift up
Why it's wrongThis can stress the lower back.
How to fix itKeep your lower back pressed to the mat.
Moving too fast
Why it's wrongTarget muscles aren’t fully engaged
How to fix itRotate slowly with control.