Cross-Body Crunch

Crunch Cruzado

beginnerbody onlyCore (Dynamic)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Lie flat on your back and bend your knees about 60 degrees.
Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
Continue alternating in this manner until all prescribed repetitions are done.

Acuéstate boca arriba con las rodillas flexionadas a 60 grados.
Mantén los pies en el suelo y las manos detrás de la cabeza. Esta será tu posición inicial.
Elévate y lleva el codo derecho hacia la rodilla izquierda mientras la acercas al hombro. Exhala durante el movimiento. Trata de elevar el hombro, no solo el codo, y contrae los abdominales.
Regresa a la posición inicial inhalando y repite con el codo izquierdo y la rodilla derecha.
Continúa alternando hasta completar las repeticiones indicadas.