Toning your abdominal muscles can help get you that six pack look you've always wanted. One of the best exercises for increasing muscle mass in the midsection is also one of the oldest methods--crunches. By using a slight variation of a regular crunch, you can target those hard-to-reach oblique muscles on the sides of your body. The cross crunch exercise is a relatively easy way to tighten your obliques, and it doesn't require any special equipment. The key to getting the most benefit is to always use proper form.
Step 1
Lie on a firm, yet comfortable, spot on the floor such as a carpeted area or a gym mat. You'll want to be on your back with your legs at about a 90-degree angle and your feet flat on the ground.
Step 2
Interlock your hands behind your head for support throughout the exercise. Never pull your head up with your hands. This might lead to neck pain.
Step 3
Lift your upper body off the ground using only your abdominal muscles. Your abs should tighten at this point, and if they don't, you are not lifting with your abs. Bring your right elbow toward your left knee and get as close to touching as you can. You may lift your left leg off the ground, but keep close to a 90-degree angle the entire time. Hold it for about one second and then slowly return to the starting position.
Step 4
Lift your body off the ground again and use the same motion as before, but this time bring your left elbow toward your right knee. Hold for a second and then slowly lower body, making sure that you are squeezing your abdominal muscles throughout the movement. This is the completion of one repetition.
Step 5
Do this exercise three to five times per week for best results. Each workout should be three to four sets of 15 to 20 repetitions. As your oblique muscles become stronger week after week, increase the number of repetitions to continue building muscle.
Tips and Warnings
- Do an equivalent number of sets of regular crunches alongside your cross crunches, alternating between sets, for an all-around abdominal workout. Eat a healthy, low-calorie diet consisting of vegetables, fruits, whole grains and lean meats to burn fat around the midsection. This will help make your stomach flatter and abdominal muscles more visible. For a more advanced cross crunch workout, raise your legs off the ground and hold them in the air during the exercise for a more intense workout.
- Stop the exercise immediately if you feel any neck pain. Always use proper form and a slow, steady pace to do cross crunches to reduce the risk of injury.
Things You'll Need
- Gym mat or carpeted area
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