The Cross Crunch is a portable fitness device that works your abdominal muscles. Sitting on a chair or other sturdy surface, place the base of the Cross Crunch next to your right thigh. Hold the handles near your chest with your palms facing you. Crunch down and to the right, against the resistance of the device. To get the most out of the Cross Crunch, use some basic techniques to set up your abdominal routine.
Repetitions
The Cross Crunch website recommends a basic, 90-second workout. You perform 12 crunches to the left and 12 crunches to the right. Perform each crunch slowly, taking three seconds to crunch and three seconds to return to an upright position. If you are a beginner, start with eight to 10 repetitions on each side. Once you can perform these reps with perfect form, increase the number of repetitions until you reach 15 per side.
Progressive Overload
To reap continuous results, you must consistently overload the body. You do this by placing greater stress on the muscle in incremental stages. This is referred to as progressive overload. One method of overloading the muscles is to increase the resistance. The Cross Crunch allows you to easily change the resistance. The device comes with three resistance tubes. Each tube provides resistance as you press down on the Cross Crunch. According to the Cross Crunch website, the highest-resistance tube equals 75 lbs. of resistance. Start with the lowest resistance. Once you can complete 15 repetitions with perfect form, move to the next level.
Full Routine
Working out just your abdominal muscles will not get you a ripped, lean midsection. Focusing on one area of the body, while neglecting the other parts, will lead to muscle and strength imbalances. Your abdominal routine should be only one part of a full-body strength and cardiovascular training program.
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