Take your ab workout routine up a notch with the cross crunch, a fun variation on the classic crunch! Perfect if you want an extra challenge in strengthening and toning your core.
“Perform cross crunches when you can perform regular crunches with proper form and activation,” advises James Shapiro, a NASM-certified personal trainer and owner of Primal Power Fitness in New York City.
“This is not a movement for beginners. You need a foundation to perform lateral bends and forward-based stabilization. Think planks and dead bugs,” he added.
Learn more about how to achieve a stronger core with cross crunches.
Cross crunch: step-by-step instructions
- Start by lying on your back on the ground, bending your knees and placing your feet on the floor.
- Place your hands behind your head and keep your elbows spread out to your sides.
- Begin the movement by lifting your shoulder blades off the floor and extending your right hand toward the outside of your left ankle.
- Focus on exhaling as you curl up to maximize abdominal contractions.
- Return to the starting position before moving to the opposite side a set number of times.
Which muscles does the cross crunch work on?
Cross crunches are great for toning your abdominal muscles, and are known to increase core endurance when repeated for a targeted number of times.
Theresa Marco, PT, DPT, OCS, of Marco Physical Therapy in New York City, says, “Cross crunches use a combination of muscles, not just your abdominal muscles (rectus abdominis). You can also target the deeper abdominal muscles, known as the transverse muscles.” abdomen. ”
We argue that crunches are a surefire way to add strength to your torso. And as your core gets stronger, your posture will improve as well.
“One of the common mistakes people make is pulling their head back when lifting and also using their neck muscles to lift themselves, which can put strain on the neck,” Marco says.
Always support your neck when doing cross crunches and listen to Marco’s suggestions for targeting the right muscles.
Cross crunch variations
Spice up your cross crunches and try the following exercise options to further strengthen your abdominal walls.
- For an extra challenge, try a cross crunch by raising your legs in the air and bending them 90 degrees.
- Consider using a balance ball to perform cross crunches (a balance ball supports your spine). I can feel my abdominal muscles burning.
- For an advanced variation, hold the medicine ball against your chest and twist from side to side.
These suggestions are a surefire way to reach your strength training goals.
Do cross crunches burn calories?
Like any physical activity, cross crunches burn calories, but they don’t locally reduce belly fat.
Cross crunches burn fewer calories per minute than other exercises (such as lunges) because they activate a relatively small amount of muscle.
To burn off the bulge, we recommend maintaining a daily calorie deficit with a smart diet and exercise plan that includes muscle building.
“The cross crunch itself burns calories no different than any other muscle[exercises],” says Morgan Reese, an ACE-certified personal trainer in Los Angeles. “Rather than focusing on the calorie burn of this particular movement, focus on core engagement and strength.”
Notice how your strength and core muscular endurance improve when you add cross crunches to your workout routine.
