Cross crunch exercises work the oblique muscles. The obliques form a corset around the torso and are responsible for spinal rotation. These exercises can be performed daily; the muscles of the abdomen do not need the 48 hours rest like the other muscles of the body due to their thinness. Perform these exercises for three sets of 10 reps to each side. Check with your doctor before beginning any exercise program.
Stability Ball Cross Crunch
Lie on a stability ball so that the curve of the ball fits into the curve of your spine. Knees should be bent at 90 degrees to support the lower body. Place your right hand on the ground and your left hand behind your head. Lift and straighten your right leg so that it is parallel to the ground. This is your starting position. Exhale and crunch diagonally, bringing your left shoulder blade off the ball while you bring your right knee in at the same time, as if you were going to touch elbow to knee. Inhale and return to complete the move.
Boxers Abs
Sit with your knees bent, heels in the ground and feet flexed. Lean back to engage your abs. With your fists up, in ready-position, exhale and rotate from the waist to your right side and punch across your body with your left fist. Inhale and return to the middle. Alternate sides until you have completed 10 on each side. The punch adds an extra challenge as your core works to stabilize the rest of your body while the elbow and shoulder extend.
Wood Chop
Stand with your feet hip-width apart and your right foot slightly forward of your left to give yourself a steady base. Clasp your hands together and bring them above your right shoulder. Tighten your core and exhale as you rotate from the waist to bring your hands toward your left hip. Inhale and return to starting position. Make this exercise more challenging by holding a medicine ball, dumbbell or using a pulley machine.
Bird Dog
Start on your hands and knees. Keep your core tightly braced, ensuring that you do not let your spine dip. Raise and straighten both your right arm and left leg. They should be parallel to the ground. Exhale as you crunch your right elbow and left knee together, inhale as you straighten them again. Do 10 reps then switch sides.
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