10 Best Cross Body Crunch Alternatives for Limited Equipment

Ranked Cross Body Crunch Alternatives

10 substitutes, ranked by how closely each one matches the Cross Body Crunch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Flutter Kicks

   93% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your hands by your sides.
   2. Engage your core and lift your legs off the ground about 6 inches.
   3. Keeping your legs straight, alternate lifting one leg slightly higher than the other.
   4. Continue this fluttering motion for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Cross Body Crunch
   • Equipment: bodyweight only, the same as the Cross Body Crunch
   • Body position: lying on your back, the same as the Cross Body Crunch
2. Play demonstration

   Progression

   2. Decline Crunch

   92% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
   2. Place your hands behind your head or across your chest.
   3. Engage your abs and lift your upper body towards your knees, curling your torso.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cross Body Crunch
   • Equipment: bodyweight only, the same as the Cross Body Crunch
   • Body position: lying on your back, the same as the Cross Body Crunch
3. Play demonstration

   3. Crunch (On Stability Ball)

   91% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   A good swap when you have a stability ball to work with, and it still works the abs.

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
   3. Place your hands behind your head or across your chest.
   4. Engage your abs and lift your upper body towards your knees, curling your torso forward.
   5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cross Body Crunch
   • Equipment: bodyweight only, the same as the Cross Body Crunch
   • Body position: lying on your back, the same as the Cross Body Crunch
   • Balance: harder to stay steady on than the Cross Body Crunch
4. Play demonstration

   Progression

   4. Crunch (Hands Overhead)

   91% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Extend your arms straight above your head.
   3. Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cross Body Crunch
   • Equipment: bodyweight only, the same as the Cross Body Crunch
   • Body position: lying on your back, the same as the Cross Body Crunch
5. Play demonstration

   5. Crunch Floor

   91% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Cross Body Crunch
   • Equipment: bodyweight only, the same as the Cross Body Crunch
   • Body position: lying on your back, the same as the Cross Body Crunch
6. Play demonstration

   6. Arms Straight) Crunch (On Stability Ball

   91% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
   3. Place your hands behind your head or cross them over your chest.
   4. Engage your abs and lift your upper body off the ball, curling your shoulders towards your hips.
   5. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cross Body Crunch
   • Equipment: bodyweight only, the same as the Cross Body Crunch
   • Body position: lying on your back, the same as the Cross Body Crunch
   • Balance: harder to stay steady on than the Cross Body Crunch
7. Play demonstration

   7. Prisoner Half Sit-up

   90% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Cross Body Crunch
   • Equipment: bodyweight only, the same as the Cross Body Crunch
   • Body position: lying on your back, the same as the Cross Body Crunch
8. 

   Progression

   8. Scissor Kick

   89% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
   2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
   3. Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
   4. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Cross Body Crunch
   • Equipment: bodyweight only, the same as the Cross Body Crunch
   • Body position: lying on your back, the same as the Cross Body Crunch
   • Balance: harder to stay steady on than the Cross Body Crunch
9. Play demonstration

   9. Cocoons

   88% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Cross Body Crunch
   • Equipment: bodyweight only, the same as the Cross Body Crunch
   • Body position: lying on your back, the same as the Cross Body Crunch
10. 

    10. Oblique Crunches

    88% match

    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
    2. Make sure your feet are elevated and resting on a flat surface.
    3. Now lift the shoulder in which your hand is touching your head.
    4. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
    5. After your knee touches your elbow, lower your body until you have reached the starting position.
    6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
    7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches

    • Primary muscle: abs, the same as the Cross Body Crunch
    • Equipment: bodyweight only, the same as the Cross Body Crunch
    • Body position: lying on your back, the same as the Cross Body Crunch
    • Balance: easier to stay steady on than the Cross Body Crunch