Crossed knee crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Crossed knee crunch )

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Name of exercise  AROM abdominal diag crunch crossed legs
Other names of exercise Crossed knee crunch
Description of exercise The crossed knee crunch is a 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 floor. Cross your right ankle over your left knee, and place your hands behind your head. Engage your core muscles and lift your head and shoulders off the ground, bringing your left elbow towards your right knee. Hold for a second, then lower back down. Repeat on the other side. This exercise helps to improve core stability, balance, and overall abdominal strength. It can also help to alleviate lower back pain and improve posture.
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 left leg supported on chair with right ankle crossed over left knee as shown.
  • Clasp hands behind neck.
  • Lift left shoulder up to perform a right diagonal crunch.
  • Repeat.
  • Repeat series by switching legs and ding a left crunch.

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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, Abduction

    Benefits of exercise

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

  • Improved core strength
  • Increased abdominal muscle definition
  • Improved balance and stability
  • Strengthened hip flexors
  • Improved posture
  • Increased flexibility in hip joints
  • Improved coordination
  • Reduced risk of lower back pain
  • Improved overall athletic performance
  • 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

  • The crossed knee crunch exercise should be avoided if you have any injuries or pain in your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for pregnant women, as it can put pressure on the abdomen and pelvic area. If you have any balance issues or difficulty maintaining proper form during the exercise, it is best to avoid it as well. It is important to listen to your body and avoid any exercises that cause discomfort or pain. Consulting with a doctor or physical therapist before attempting this exercise is recommended.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a mat or soft surface to protect your knees
  • Keep your back straight throughout the exercise
  • Engage your core muscles and avoid using momentum
  • Do not pull on your neck or use your hands to lift your head
  • Breathe properly and avoid holding your breath
  • Do not overextend your knees or push them beyond their natural range of motion
  • Start with a low number of repetitions and gradually increase as you build strength
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer or doctor if you have any pre-existing knee injuries or conditions.

    • Helpful in Diseases

  • Obesity
  • Lower back pain
  • Sciatica
  • Abdominal muscle weakness
  • Diastasis recti

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    Frequently asked questions

     

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