Cross-Body Crunch

A beginner strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Pull

How to do the Cross-Body Crunch

Lie flat on your back and bend your knees about 60 degrees.
Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
Continue alternating in this manner until all prescribed repetitions are done.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cross-Body Crunch

Questions

What muscles does the Cross-Body Crunch work?

Mainly the abs.

Is the Cross-Body Crunch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cross-Body Crunch?

Good alternatives that train the abs: 3/4 Sit-Up, Air Bike, Bent-Knee Hip Raise or Bottoms Up.

How many sets and reps of the Cross-Body Crunch should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).