Cross Crunch Guide: How to Master Cross Crunches - 2021

Cross crunches, also known as cross-body crunches, are a bodyweight ab exercise that helps build core muscles and tone your oblique muscles. Cross crunches have a lower impact on the body than push-ups or sit-ups, and they can help reduce or manage back pain. Cross crunches use a similar range of motion as a basic crunch or bicycle crunch, requiring you to twist and crunch your abs, reaching your left elbow to the opposite knee. When practiced with proper form, cross crunches are an effective core exercise with several notable benefits. 1. __Cross crunches can help you tone your core muscles__. Cross crunches are an effective ab workout for toning your abdominal muscles. Whether or not you're working to get six-pack abs, incorporating abdominal exercises into your workout routine can help you build the core strength needed to perform other exercises like [planks](https://www.masterclass.com/articles/high-plank-exercise-guide) and sit-ups. 2. __Cross crunches are a full-body workout__. In addition to being an effective core workout, cross crunches also engage your glutes, hip flexors, and lower back. 3. __Cross crunches are a convenient home workout__. Aside from a comfortable surface to practice on—such as a carpet or yoga mat—cross crunches can be practiced without any special equipment. For cross crunches, begin by performing 2–3 sets of 10–15 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout. 1. Start by lying face-up on an exercise mat with your knees bent and your feet on the floor. 2. Place both of your hands on the back of your head without interlocking your fingers. Your spine and pelvis should be in a neutral position. Your pelvis should be slightly tucked and your ribs should be down. Your lower back should be flush with the floor. 3. Engage your core. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position. 4. Begin the upward movement by squeezing your abs. Curl the right side of your upper body off the floor. Rotate your right elbow toward your left knee while squeezing your abs and oblique. Pause at the top of the movement. 5. Slowly lower to the starting position while maintaining tension on your abs. 6. Repeat for the desired number of repetitions on one side or alternate sides, crunching your left elbow toward your right knee. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. When performed properly, cross crunches are effective exercises for strengthening your core. Learn more about the benefits of cross crunches and how to do cross crunches correctly.