Cross arm crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Cross arm crunch )

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Name of exercise  AROM lumbar flx (crunches) supine arms crossed
Other names of exercise Cross arm crunch
Description of exercise Cross arm crunch is a popular core strengthening exercise that targets the abdominal muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, crossing your arms over your chest. Engage your core and lift your shoulders off the ground, bringing your elbows towards your knees. Hold for a few seconds, then slowly lower back down to the starting position. This exercise not only works the rectus abdominis muscles, but also engages the obliques and transverse abdominis for a complete core workout. It can help improve core stability, posture, and overall core strength.
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, knees bent, arms crossed over chest.
  • Lift up head and continue to lift up shoulders off floor, toward knees.
  • Keep low back in contact with floor.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Rotation, Reposition

    Benefits of exercise

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

  • Strengthened core muscles
  • Improved balance and stability
  • Increased abdominal muscle definition
  • Improved posture
  • Reduced risk of back pain
  • Enhanced athletic performance
  • Improved coordination and body control
  • Increased flexibility in the spine
  • Improved overall body strength
  • Can be modified for all fitness levels

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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

  • Cross arm crunches should be avoided if you have any existing back or neck injuries, as this exercise can put strain on these areas. It is also not recommended for people with weak abdominal muscles or a history of abdominal surgery, as it may cause discomfort or further injury. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and potentially harm the baby. If you experience any pain or discomfort while performing cross arm crunches, it is important to stop immediately and consult with a healthcare professional. It is always best to consult with a doctor or certified trainer before starting any new exercise routine.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Do not hold your breath
  • Do not strain your neck or back
  • Use a mat or cushioned surface for comfort
  • Start with a low number of repetitions and gradually increase
  • Avoid jerky movements
  • Engage your core muscles
  • Keep your feet flat on the ground
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Heart disease
  • High blood pressure
  • Back pain
  • Poor posture
  • Digestive problems
  • Respiratory problems
  • Anxiety
  • Depression

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    Frequently asked questions

     

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