Cross Crunches- Incredible Facts: Step by Step Exercise Guide

Cross Crunches

What is a cross crunch:

Cross crunches are the ab exercise for the beginner that targets the abdominal muscle and strengthens the rectus abdominis, internal, and external oblique, assisting you to feel “pulled in” at the waist. Crossover crunches, the other name used for cross crunches. Its secondary work is to strengthen the quadriceps, glutes, and hip flexors.

If you want your abs to build more strength, you need to include cross crunches into your daily workout. The cross crunch is a standard version of crunches that helps in improving core muscle tone. The abs training may have encouraged you to include the cross crunch into your daily activity because of its excellent ab-toning benefits. Cross crunches exercise not only improves your physique it also works on enhancing physical strength and health.

What is the benefits of cross crunches?

Cross Crunches

Following are the benefits of performing cross crunches:

Cross crunches will help in toning the abs muscle

  • The core muscle also contributes to supporting the cardiac muscle; therefore, your cardiac muscle will be stronger when your core has good power.
  • Strong core muscles also improve your posture and help manage, reduce, and prevent back pain.
  • Cross crunches not only help in strengthening the core muscle but also helps in burning calories.

How many calories do cross crunches burn?

Divide your body weight in pounds by 2.2 to get your total body weight in kilograms. If your weight is 165 pounds (75 kilograms), 1 minute of performing moderately intense crunches will burn 4.9 calories. In a minute, the average individual performs 30 crunches, burn around five calories.

How do you do cross crunches exercise? Step by Step Guide:

Cross Crunches

Following are the step-by-step instructions that the individual has to follow while performing cross crunches;

  • It’s important to position the body properly to perform the cross crunch correctly. Begin the exercise by clearing a space on the ground. Place a yoga mat or beach towel flat on the floor. Start by inhaling deeply and concentrating on your abs.
  • Lay down on the mat, position your body in a straight line with your knees in the bent position. place your hand on your occipital area, with your elbow out
  • Inhale when you cross the left leg over the right leg. You will then assume a posture where the left leg’s ankle will rest on the right one.
  • Expire out and slowly lift your upper body off the floor by contracting the abdominal muscles.
  • Pull your abs by gently twisting your torso to the left side, then bring your right elbow toward the left knee until they strike.
  • Slowly drop your upper body to the mat while inhaling.
  • After completing the number of reps for the first side, switch the side and repeat the exercise on the other side.
  • Sets and reps
  • Perform 20-25 reps on each side. Performing cardiac moves with cross crunches is most helpful in acquiring midsection and flat belly.

Common Mistakes

Cross Crunches

Beginners are more prone to make errors. Even sometimes experienced individuals also do the crunches in the wrong pattern. It is always recommended to maintain the correct posture to get good results and prevent any injury. Make sure not to make any mistake given follow;

Yanking the neck

Ensure you’re not yanking your neck up as you lift your upper body off the floor. Do not overshoot your cross crunch. Imagine a tennis ball under the chin; this is the space you have to maintain between your chin and chest. Look over your hips, too. Make sure you’re not lifting your hips off the ground.

forgetting the steps

If you solely focus on the first upward movement and let the body fall to the floor, you’re not doing the crunch correctly. Make sure to engage your muscle as you move up and also keep the muscle engaged as you move down. Fully concentrate on every step. Try to inhale and exhale with the correct pattern in every step.

going fast

Going too fast is another common mistake every participant makes. Do crunches at a slow pace and move deliberately. It not only helps to save you from injuries, but it also assists you in performing crunches more effectively. Always take targeted, smaller, and slower movement.

Extra reps

More is not recommended when you’re doing abdominal exercises.

You do not have to perform 100 crunches each day to get results early, especially when you’re making modifications in your exercise to challenge another group of muscles.

Variation and modifications

There are several modifications an individual can make to be at ease while performing cross crunches. Try the variations given below if you want to switch.

Hand and arm position variation

  1. Put the tip of your finger just behind your auricle area, on the head side.
  2. Position your finger at your occipital area, i.e., behind your head, by hugging the bottom of your skull (make sure not to use your arms to lift your head when you crunch in this posture.)

Cross leg crunch

Cross crunches are more challenging than the typical core crunch. It is not obligatory to cross your leg on the knee. If you want to make a variation in this posture, keep your legs on the floor with knees in the bent position.

A challenging position

When your abs muscle gains strength and feels at ease while doing the crunches, you have to change things and add some variation in your exercise to keep your core grow stronger. Here are a few cross-body crunches modifications to switch from beginner cross crunches level to the next level.

Use BOSU ball 

Adding an unstable surface into your crunches will challenge the core and stabilizer muscles to gain more strength. Rather than lying flat on a mat, place the BOSU ball under your natural back curve. Then, perform any cross-crunches variant you like. Make sure to perform the exact number of repetitions on each side.


Basic crunches or modifications like cross crunch are the common crunches that most beginners can perform efficiently by concentrating and keeping in mind the errors. Following are the precaution you have to keep in mind before starting cross crunches;

  1. If an individual has gone through any neck or back pain or injury, it is suggested to avoid any crunch-based workout.
  2. If an individual has had a neck or back surgery, it is suggested to consult your medical specialist before beginning the workout. The consultant will provide suggestions to help the individual restore his strength without triggering serious injury.
  3. Consult your medical specialist before beginning a postpartum core workout. After pregnancy, you may suffer diastasis recti – A condition in which the rectus abdominal muscle got separated. So before beginning any crunches workout after given birth, make sure to ask advice from your doctor.
  4. Suppose you experience any pain or discomfort in the neck while doing cross crunches, specifically when your arm is in an extended position or tip of fingers behind the auricle area. In that case, you may have to consider a different and better position to support your neck.


Cross crunches help in strengthening and developing abdominal muscles. A stronger core helps you maintain good posture and lower the risk of spine injuries later in age. Performing cross crunches with a balanced, low-calorie diet and daily fat-burning physical activity; the individual can achieve a muscular and flat stomach. The figure-4 crunch or twisting crunch is another term for the cross crunch.

The crossover crunch is a more advanced core workout that works on the rectus abdominis, internal oblique, and external oblique muscle. It is also perfect as a conditioning regime in a lot of sports. Basic crunches are a key workout of many abdominal exercises.

Whether you’re a novice or a pro, add the cross crunches variant into your training to keep the workout interesting. Make sure not to focus solely on your abdominal muscles while neglecting other major groups of muscle. Always consult your trainer or medical specialist before beginning the workout.

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