Exercises For Ab Crunches With Legs Crossed

Crunches are by far one of the most popular core exercises, so it's no wonder there are so many variations. Certain crunches emphasize the front of the abdomen and some emphasize the obliques on the sides. The abdominal muscles are like any other -- they respond differently when exercised differently and build strength in the position you use them in. Crossing the legs adds a new stimuli.

Butterfly Crunches

Butterfly crunches work the rectus abdominis muscle, which is close to the surface of the skin and runs lengthwise down the abdomen. This muscle brings the head and shoulders off the floor during a floor crunch and also works during butterfly crunches. To perform a butterfly crunch, lie on your back with your legs crossed on the floor. Let your hips open toward the floor. Put your hands behind your head and then curl your shoulders off the floor.

Reverse Crunch With Crossed Legs

The reverse crunch has many variations from bent legs to straight, legs crossed and legs together. The legs crossed with bent knees exercise was tested as part of a study sponsored by the American Council on Exercise to determine the effectiveness of different ab exercises. The reverse crunch is harder for the abs than a traditional crunch, according to the study. To perform this exercise, lie on your back and bend your knees to right angles, crossing the legs at the ankles. Push your lower back into the floor and roll your hips slightly upward to bring the knees toward your chest.

Oblique Crunches

Oblique crunches target the side oblique muscles by bringing the right elbow to the left knee, and then the left elbow to the right knee. Twisting the torso targets the obliques. To perform this exercise, lie on your back with your knees bent and feet on the floor. Cross your right leg onto your left knee. With your hands behind your head, lift your shoulders and twist to the right. Repeat on the other side.

Oblique Crunches With Legs Lifted

The oblique crunches with legs lifted works the obliques but in a different way than the oblique crunches with one foot on the floor. For this variation, lie on your back with your hands behind your head and extend your legs straight to the ceiling. Cross the legs. Alternate as you twist your shoulders from side to side on each crunch.