Alternatives To Cross Crunches

The cross crunch is an abdominal exercise that works the obliques. There are two sets of oblique muscles, the external and internal. These muscles are on the left and right sides of the abdominal area and are engaged when you turn from side to side. They also work with the abdominal wall when bending and straightening the body forward and up. Other oblique exercises can be used in place of the cross crunch.

Bicycle

The bicycle is performed on the floor with hands beside the head. Knees are bent, with calves in parallel position. Raise your shoulders as if performing a crunch. Slowly alternate, extending your legs as if pedaling a bicycle. As your right leg extends, bring your left knee toward your chest and twist your torso to crunch your right elbow toward your knee as you exhale. Inhale and return to the start position. Repeat the movement with your opposite leg, knee and elbow. This is one repetition. Continue pedaling left and right and twisting until you reach your desired number of repetitions.

Alternate Heel Touches

Perform alternate heel touches while lying on the floor. Bend your knees, keep your feet on the floor and straighten your arms beside you. Raise your torso a few inches and crunch it to the right. Bring your hand toward your right heel, and exhale while you contract your obliques. Return to the starting position and repeat the movement with your left arm toward your left heel. Repeat the touches from side to side for the desired number of repetitions.

Lying Side Oblique Crunches

Lie on the floor, on your side, with knees bent and legs stacked to perform lying side oblique crunches. Lie on your left side with your hand touching your ear. Lift the torso upward in a crunch position, concentrating on contracting the obliques. Repeat as many times as desired to complete a set, and then perform the exercise on your right side.

Windshield Wipers

Windshield wipers are done slowly and carefully. Lie on your back and place your hands palms down under the small of your back and pelvis. Raise both legs straight into the air. Keeping your feet together and flexed, raise your lower body just off the floor and rotate your hips to the left so your feet point in that direction. Return to the starting position and repeat toward the right. Continue for the desired number of repetitions. This is an advanced exercise. To simplify, perform the repetitions with your hips on the floor.

Standing Oblique Twists with Medicine Ball

Standing oblique twists with a medicine ball are performed standing up and holding a medicine ball at waist height. Rotate your torso from side to side while keeping your lower body in place and contracting the obliques as you turn your upper body from left to right. This exercise can also be performed with a body bar or barbell across the shoulders, a broomstick if you prefer no weight, or using a cable machine at the gym. Repeat for the desired number of repetitions.