XOV Crunches

Target

Upper Abs, Lower Abs

Sets

3

Reps

8-10

Rest time

~75 seconds between sets

This is one of the exercises that you don’t see people do all that often, but XOV crunches are a great exercise to build your six pack abs. I would rate them as an intermediate exercise, and definitely not an easy ab exercise for beginners.

A good idea is to include exercises like the XOV crunch into your ab workouts and continue to mix up the ab exercises to keep your body guessing and keep you motivated!

execution

  1. 1
    Lie flat down on the floor
  2. 2
    Lift your legs and arms up and open them to form an "X" with your body 
  3. 3
    Bring your knees to the chest while simultaneously closing your arms around them
  4. 4
    Get back down to the initial X position
  5. 5
    Bring the knees to the chest again and close your arms around them, this time under the calves
  6. 6
    Repeat the motion pattern
Note: Focus on peak contraction and time under tension.

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