Скачать или смотреть cross crunches "A Right Way" Reveal by Dr Rachana Jain 12 08 2025

Standing cross crunches are a dynamic ab exercise that can be done at home or at the gym. They work the core muscles, including the obliques, and improve balance and coordination. The exercise involves bringing opposite elbows and knees towards each other while standing, twisting your torso to engage the core.
How to perform standing cross crunches:
1. Starting position:
Stand with feet shoulder-width apart, hands behind your head, and elbows pointing out to the sides.
2. Crunch:
Bring your right knee up towards your chest while twisting your torso to bring your left elbow towards your right knee.
3. Return:
Return to the starting position and repeat on the other side, alternating legs and elbows.
4. Focus:
Engage your core throughout the movement, squeezing your abs as you crunch.
5. Breathing:
Exhale as you crunch and inhale as you return to the starting position.
Benefits of standing cross crunches:
Core strengthening:
The exercise effectively targets the abdominal muscles, including the obliques, which are responsible for twisting and stabilizing the torso.
Improved balance and coordination:
Standing on one leg while bringing the opposite knee and elbow together engages your balance and coordination.
Increased heart rate:
The dynamic movement can elevate your heart rate, contributing to calorie burning and overall fitness.
Convenience:
They can be done anywhere without equipment.
Tips for proper form:
Keep your back straight and avoid arching or rounding your spine.
Focus on controlled movements rather than jerky motions.
Engage your core throughout the exercise.
Breathe deeply and rhythmically.
Variations:
With weights: You can hold light dumbbells or a medicine ball to increase the intensity.
Speed: You can perform the exercise at a faster pace for a cardio boost.
Stability ball: You can use a stability ball for support or to increase the difficulty.