Cross crunch

Main focus area: Abs.

cross crunches

Cross crunch, image by Everkinetic.

Why do this?

Cross crunches resemble the air bike exercise, only cross crunches focus more on strength. These help to develop a good general abdominal strength. The complex motion activates most abdominal muscles in an alternating fashion. This motion is closest to the abdominal motion during running. Therefore, this exercise is a great support to make running more effective.

How to do this?

(source: Everkinetic)

 

  1. Lie on your back and bring your knees up to a 60 degree angle, keep your feet flat on the floor.
  2. Place your hands on either side of your head (over your ears).
  3. Curl up raising your right elbow and your left knee so that they touch over your chest.
  4. Return to the starting position and repeat with alternate arms and legs.

How to vary?

Increase difficulty: Hold the posture for a moment when you left elbow meets your right knee or vice versa. This destroys momentum and you need to squeeze your abs a bit longer at their peak tension.

Decrease difficulty: Leave the feet on the ground.

Leave a Reply

Your email address will not be published. Required fields are marked *