Cross under knee tucks are a great exercise that helps to stabilize and strengthen the muscles of the core. For a harder workout, consider placing your hands on a bosu, which is a piece of exercise equipment that decreases the stability of the work surface, making the exercise more challenging. You'll be amazed at how this small change can really increase the intensity of the exercise!
About Cross Under Knee Tucks
The main muscle groups that are targeted by cross under knee tucks are the abdominal and oblique muscles. Strengthening these muscles not only help to give your body a more toned and lean look, but also helps to stabilize the lower back, thereby helping to prevent lower back pain.
Positioning Your Body for Cross Under Knee Tucks
Start this exercise by placing an exercise or yoga mat down on the ground. Come onto all fours on the mat, making sure that your hands are positioned directly under your shoulders with your fingers facing forward. Take a deep breath, and use the muscles in your core to lift your knees of the ground. Step your feet back approximately one foot so that you are now in the push-up position.
Performing Cross Under Knee Tucks
Now that you are positioned properly, you can begin to perform the exercise. Start by inhaling deeply. As you exhale your breath, use the muscles in your core to bring your right knee towards your left elbow. When you can no longer bring the knee any closer, inhale your breath and extend the leg back to its starting position. Perform the same maneuver, but this time bring your left knee towards your right elbow. When you can no longer bring the knee any closer to your elbow, extend it back to its starting position. Do at least ten repetitions of the exercise on each leg before taking a short break. Do another two sets of ten repetitions in order to achieve optimal results.
Increasing the Intensity of Cross Under Knee Tucks
As with any exercise, it is essential that you can perform the basic cross under knee tucks before attempting to increase the intensity of the exercise. Advancing too quickly can result in decreased athletic performance, or even serious injury. Once you are able to do at least two sets of fifteen repetitions of the basic cross under knee tucks, you can begin to consider ways to make the basic exercise more challenging. One great way to increase the intensity of the cross under knee tuck is by decreasing the stability of the work surface. This can be done by placing your hands on the outer edge of a bosu. Using a bosu will force you to rely even more on the muscles of your core in order to maintain your balance, thereby making the exercise much more of a challenge. Be sure that you can perform at least three sets of fifteen repetitions of the basic exercise before increasing the intensity. Adding increased difficulty too soon can cause injury or decreased athletic performance.