Cross Oblique Crunch certainly is an ideal exercise to shape your core. Are you searching to obtain the ideal form and grow your Obliques? You need to read this step-by-step tutorial to help you get started straight away.
Cross Oblique Crunch Summary
- Primary Muscles: Obliques
- Secondary Muscles: Quadratus lumborum, Psoas major, Iliocastalis lumborum, and Iliocastalis thoracis
- Equipment: Body Weight
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
Cross Oblique Crunch Instructions
- Setup by laying your back on a mat, knees bent with one leg crossed over the other.
- Place your opposite hand behind your neck or head.
- Flex and twist your waist to raise your upper torso off the mat to touch your elbow to your elevated knee.
- Return until the back of your shoulders contact mat.
- Do your Cross Oblique Crunch for a full set on one side, then switch sides and complete another set.
Video Tutorial
Cross Oblique Crunch Muscles
Target (Agonist)
- Obliques
Synergists
- Quadratus lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
Dynamic Stabilizers
- None
Stabilizers
- Rectus Abdominis
- Obliques
- Quadriceps
- Pectoralis Major
- Serratus Anterior
- Triceps Brachii
Antagonist Stabilizers
- None
Benefits of Cross Oblique Crunch
The Cross Oblique Crunch is an effective exercise for strengthening the obliques, which are a group of muscles located on either side of the abdomen. This exercise specifically targets the obliques, helping to strengthen and tone them. The Cross Oblique Crunch helps to improve posture, reduce lower back pain, and build core strength. Additionally, this exercise can help to improve balance, which can be beneficial in many physical activities. Performing the Cross Oblique Crunch regularly in a strength training or fitness routine can result in improved posture, reduced lower back pain, increased core strength, and improved balance.
Tips for Performing Cross Oblique Crunch
You’ve come to the right place if you’re trying to enhance your cross oblique crunch execution. These tips can allow you to benefit fully from this first-class workout and make the best of its results. Concurrently with building your obliques muscles, increasing movability, and also a lower chance of injury can all be accomplished with this exercise. So let’s get started and look at what these tips can accomplish for you.
- Start slow: Begin by performing the Cross Oblique Crunch in a slow and controlled manner. This helps ensure proper form and technique, which will help you get the most out of each rep. Plus, you won’t risk injury due to overexertion.
- Increase reps: Once you’re comfortable with the motion and form, you can increase the number of reps for each set. Aim to do at least 10-15 reps per set for maximum results.
- Take your time: Don’t rush through the exercise. Focus on the movement, feel the muscles working and make sure you’re keeping proper form throughout each rep. Taking your time ensures that you’re getting the most out of every rep and maximizing your results.
Benefits and Tips Video
Frequent Mistakes To Avoid
When conducting cross oblique crunch, keeping away from typical mistakes can be the difference to achieving optimal results and avoiding injury. Additionally, achieving the most out of the exercise requires proper form, and avoiding perform typical mistakes can help you to perform the exercise better and achieve your desired results. Don’t worry, though, it’s not at all difficult as it might seem. You can perform the exercise safely and efficiently by avoiding the mistakes to prevent and by executing the correct steps. Let’s start by avoiding these typical errors and add this exercise to your exercise regimen.
- Not controlling the movements: Moving too quickly or with jerky motions can lead to poor form and put strain on the body.
- Neglecting the lower body: Many people forget to engage their lower body when performing the Cross Oblique Crunch, leading to an incomplete exercise and less effective results.
- Not using proper breathing: Not utilizing proper breathing techniques can cause tension, reduce effectiveness, and can lead to injury.
Variations and Complementary Exercises
If you want to mix up your workout routine, try these variations, complementary, or alternative exercises for Cross Oblique Crunch. These exercises are designed to target the same muscles as the Cross Oblique Crunch exercise and offer a similar range of motion. Try these exercises to increase the intensity of your workout and keep your body guessing.
Cable Stability Ball Russian Twists: The Cable Stability Ball Russian Twist is a great complementary or alternative exercise to the Cross Oblique Crunch. It involves standing with your feet hip-width apart and holding a cable stability ball in both hands. Then, twist your torso to the right, and then back to the left while keeping your feet planted on the ground. This exercise works the obliques as well as the core muscles. It also helps to improve balance and stability, and can be done with light to moderate weight depending on your fitness level. It is an effective exercise for targeting the oblique muscles and can be used as an alternative or a complement to the Cross Oblique Crunch.
Weighted Russian Twist: The Weighted Russian Twist is a great complementary exercise to the Cross Oblique Crunch. It works the same muscles but in a different way, by using a twisting motion while holding a weight. This exercise can be done in both a sitting or standing position and will help to engage the oblique muscles and improve core strength. The addition of the weight adds an extra level of difficulty to the exercise and will help to tone and strengthen the abdominal muscles. It is a great alternative to the Cross Oblique Crunch for those looking for an effective way to target their abdominal muscles.
Side Plank Hold: The Side Plank Hold is a great complementary or alternative exercise to the Cross Oblique Crunch. This exercise focuses on building strength in the core and hips and can be done with a variety of variations to increase the intensity. To do the Side Plank Hold, start by lying on your side with your feet together and one forearm on the floor. From here, lift your hips up off the ground, keeping your body in a straight line from your head to your feet. Hold this position for 30 seconds to a minute and then repeat on the other side. This exercise is great for building core strength and stability as well as toning the obliques.
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Side Crunches: Side crunches are a great alternative or complementary exercise to the Cross Oblique Crunch. Side crunches target the obliques and upper abdominals in a slightly different way to the Cross Oblique Crunch. To perform this exercise, start by lying on your side with your elbow bent and supporting your head. Engage your core and use your oblique muscles to lift your upper body off the floor, keeping your hips and lower body still. Hold for a few seconds before returning to the starting position. Side crunches can be used as a great way to increase intensity and challenge your abdominal muscles for a stronger core.
Side Bridge Hip Abductor: The Side Bridge Hip Abductor is a great alternative or complementary exercise to the Cross Oblique Crunch. This exercise focuses on strengthening the hip abductor muscles, which are often overlooked in many ab exercises. It also works the glutes and core, providing an effective full-body workout. The Side Bridge Hip Abductor can be done with or without a resistance band, making it ideal for any fitness level. This exercise is great for targeting the oblique muscles, while still working the other major muscle groups.
Hanging Oblique Knee Raises: Hanging Oblique Knee Raises are a great complementary or alternative exercise for the Cross Oblique Crunch. This exercise works the same core muscles, but in a different way. With Hanging Oblique Knee Raises, you will use your core and hip flexors to raise your knees out and up in alternating directions while hanging from a bar. This exercise helps to strengthen your obliques and improve your overall core strength. It also helps to stretch and lengthen the muscles which can be beneficial for better posture.
Opposing Complementary Exercises
In addition to Cross Oblique Crunch, there are several other exercises that work the opposing muscle groups. These exercises should be included as part of your total body workout routine in order to get the full benefits of Cross Oblique Crunch. Here are some exercises that work opposing muscle groups:
Good Mornings With Bands: Good Mornings With Bands are a great way to complement the Cross Oblique Crunch exercise. This exercise works to strengthen the obliques and lower back, while Good Mornings With Bands target the hamstrings and glutes. By using the opposing muscle groups, this dynamic duo can help to improve your overall core strength and posture. The Cross Oblique Crunch strengthens the muscles on one side of your body, while Good Mornings With Bands helps to strengthen the muscles on the other side. This combination of exercises is an effective way to ensure that your core is getting a balanced workout.
Lever Back Extension (Machine): The Lever Back Extension machine is a great complement to the Cross Oblique Crunch exercise. It focuses on the opposing muscle group, the lower back, and helps to strengthen it. This machine isolates the lower back muscles and helps to build stability. It also works to increase the range of motion, allowing for a deeper contraction of the back muscles. The Lever Back Extension is an excellent tool to help balance out the Cross Oblique Crunch exercise, as it works the opposite muscle group, helping to improve overall core strength and stability.
Barbell Stiff Leg Good Morning: The Barbell Stiff Leg Good Morning is an excellent exercise for working the lower back, glutes, and hamstrings. It is a great complement to the Cross Oblique Crunch, as it works the opposing muscle group of the core. The Barbell Stiff Leg Good Morning helps to strengthen the lower back and hamstrings, while the Cross Oblique Crunch targets the oblique muscles of the abdomen. Together, these exercises provide a comprehensive workout that builds a strong core and lower body.
Recap
The Cross Oblique Crunch is an excellent exercise for people who want to get fit and strengthen their core. It’s an effective way to target your obliques and abdominals, while also engaging your hips, glutes, and lower back. Plus, with the tips provided in this article, you can make sure you’re getting the most out of your workout while avoiding common mistakes. So now that you’ve gotten the lowdown on this awesome exercise, why not check out some of our other fitness articles and get ready to work it!
References: Wikipedia | ExRx.net | PubMed.gov
