Cross Body Crunch

준비 자세

1. 01Lie on your back with knees bent and feet flat on the floor.
2. 02Place the fingertips lightly behind the ears, elbows wide.
3. 03Press the lower back gently toward the floor.
4. 04Keep the chin off the chest with eyes toward the ceiling.

수행

1. 01Exhale and curl the torso up while rotating one shoulder across the body.
2. 02Drive that elbow toward the opposite knee, lifting the knee to meet it.
3. 03Pause briefly with the obliques fully contracted.
4. 04Lower with control and repeat to the other side or finish the set on one side.

체크포인트

• -The shoulder, not just the elbow, travels across the body.
• -Hands stay light behind the ears with no neck pulling.
• -The lower back stays connected to the floor.
• -Rotation happens at the top of the crunch, not as a flat swivel.

흔한 실수

• -Yanking on the head and neck to create the twist.
• -Flapping the elbow inward while the torso barely rotates.
• -Rushing reps so the obliques never get a full contraction.
• -Lifting the entire back off the floor into a sit-up.