Core / Beginner / Isolation (single joint)

Cross-Body Crunch

A crunch that brings one elbow toward the opposite knee, working the obliques and abs.

At a glance

Primary

Obliques, Abs

Secondary

Hip flexors

Equipment

Bodyweight

Movement pattern

Trunk rotation, Trunk flexion

Level

Beginner

Type

Core, Isolation (single joint), One side at a time

How to do it

1. Lie on your back with knees bent and hands lightly behind your head.
2. Curl your upper body up and twist to bring one elbow toward the opposite knee while drawing that knee in.
3. Pause, then lower back to the start.
4. Repeat to the other side and continue alternating.

Tips

• Rotate through the trunk, not just the elbow.
• Do not pull on the neck.

Common mistakes

• ✗ Pulling the head and elbow toward the knee.

  Why it hurts: The neck is strained and the ribcage does not rotate.

  ✓ Instead: Keep the hands light and rotate the shoulder toward the opposite hip.

• ✗ Going fast.

  Why it hurts: It turns into flapping and the lower back lifts.

  ✓ Instead: Slow down and keep the lower back on the floor.

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