Crisscross beg exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Crisscross beg )

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Name of exercise  Crisscross Beg
Other names of exercise Crisscross beg
Description of exercise Crisscross beg exercise is a core strengthening exercise that targets the abdominal muscles, particularly the obliques. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. As you exhale, bring your right elbow towards your left knee while extending your right leg straight out. Then, switch sides by bringing your left elbow towards your right knee while extending your left leg. Continue alternating sides in a fluid, crisscross motion. This exercise helps to improve core stability, balance, and coordination, making it a great addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with hips near chest and knees bent as shown.
  • Place hands behind neck for support.
  • Exhale and lift head and upper body up and twist to right, bringing right elbow to left knee.
  • Continue with upper body lifted up, inhale and twist to left, bringing right elbow to left knee.
  • Continue twisting sequence.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased core strength
  • Improved balance and coordination
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Enhances flexibility and range of motion
  • Can be done without equipment
  • Engages the abdominal muscles
  • Can improve posture
  • Can be incorporated into a full-body workout
  • Can be used for cardiovascular conditioning

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Crisscross beg exercise, also known as the bicycle crunch, is a popular core strengthening exercise that involves lying on your back and bringing your opposite elbow to your opposite knee in a cycling motion. While this exercise can be beneficial for many people, there are certain situations where it should be avoided. Firstly, if you have any pre-existing injuries or conditions in your back, neck, or abdominal muscles, it is best to avoid this exercise as it can put strain on these areas. Additionally, if you are pregnant, this exercise should be avoided as it can put pressure on the abdominal muscles and potentially harm the baby. Furthermore, if you are a beginner or have weak core muscles, it is important to start with simpler exercises before attempting the Crisscross beg. This will help prevent any strain or injury to your muscles. Lastly, if you experience any pain or discomfort while performing this exercise, it is best to stop immediately and consult a medical professional before attempting it again. Overall, it is important to listen to your body and avoid the Crisscross beg exercise if it does not feel right for you.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Use a stable surface to perform the exercise
  • Engage your core muscles throughout the exercise
  • Keep your movements controlled and avoid jerking
  • Do not overextend your arms or legs
  • Breathe regularly and do not hold your breath
  • Start with a slower pace and gradually increase speed
  • Avoid this exercise if you have any existing injuries or pain
  • Consult a trainer or doctor if you are new to this exercise.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Degenerative disc disease
  • Herniated disc
  • Scoliosis
  • Osteoporosis
  • Fibromyalgia
  • Arthritis
  • Rheumatoid arthritis
  • Multiple sclerosis1Parkinson’s disease1
  • Cerebral palsy1
  • Muscular dystrophy1
  • Spinal stenosis1
  • Osteoarthritis

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    Frequently asked questions

     

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