CORE: "Crossover Crunch"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. In supine position, cross one ankle over opposing knee.

2. Lightly place fingertips ONLY on top of ears.

3. From the "core" lift torso up into a regular crunch.

4. As you finish the straight up crunch pull the torso with your core into the finishing "crossover" while bringing the elbow towards opposing crossed knee. 

5. Perform all reps on one side then switch and finish set on other side.

Tips: This is a great entry level exercise for front ABS and side obliques.  It is critical that you get the "crossover" part of the crunch to engage the oblique muscles and that you SLOW DOWN so you can do them right!  You do not have to actually touch your elbow to the knee.  Most people cannot do this due to limited spinal mobility.  Do NOT force the crossover!  Twisting your spine like this raises the compressive force on your disks--there is a "safe" limit of challenge and compressive force, but be aware that more is not always better with these types of movements.  I also cue people to work in a diagonal line or 'X' pattern so they remember to engage the side oblique muscles.

• Crunches are great exercises that routinely get jacked up because people just go too fast and get sloppy.  I've ended up just having people perform crunches "by time" instead of reps so they can focus more on mastery instead of keeping up with everyone else.  Most people I observe on this one also never really get the "crossover" to finish; therefore, the obliques are not properly engaged.  Another MAJOR problem with this crunch and others is that people will "pull with their arms" instead of doing the work with the core.  It's a "core" crunch, so keep the arms out of it!  Note photo below--just LIGHTLY place fingertips on top of ears.  NO hands behind the head because it's too easy to cheat plus it's not good to crank your neck forward ballistically during the crunch.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

 RonJones.Org | Back to BodyXercise Library | Site Map

(Updated 3.7.08)

                      Get Fit.  Be Strong.
                                 Corporate Wellness · Consulting · Health Promotion