Cross Body Crunch

Cross Body Crunch: So führst du sie aus

1. 1Lie flat on your back with your knees bent, feet on the floor, and your hands lightly behind your head with elbows pointing out.
2. 2Brace your core and press your lower back gently into the floor to set a stable starting position.
3. 3Curl your right shoulder off the floor while bringing your left knee up toward your chest.
4. 4Rotate your torso so your right elbow travels toward your left knee, contracting the oblique on that side.
5. 5Squeeze at the top for a brief pause, keeping your neck relaxed and your chin off your chest.
6. 6Lower your shoulder and leg back under control to the starting position without fully relaxing the abs.
7. 7Repeat on the opposite side, taking your left elbow toward your right knee.
8. 8Continue alternating sides for your target reps, then lower fully and relax.

Technik-Tipps

• Lead the movement with your torso and shoulder, not your arms — your hands only support your head, never pull on your neck.
• Move slowly and with control, emphasizing the twist and squeeze rather than rushing through the reps.
• Exhale as you crunch and rotate, then inhale as you return, to help maintain tension through the abs.
• Keep your lower back lightly pressed toward the floor throughout to keep the work on the core.

Häufige Fehler

• Pulling on the head and neck with your hands, which strains the neck and shifts effort away from the abs.
• Using momentum to swing into each rep, which removes tension from the obliques and reduces the training effect.
• Crunching straight up without rotating, which turns it into a standard crunch and skips the oblique work.
• Letting the lower back arch off the floor, which loses core bracing and can stress the spine.

Häufig gestellte Fragen