Criss-Cross

Criss-Cross is a classic Pilates exercise that focuses on strengthening the abdominal muscles , especially the obliques , and improving core stability and rotational control . This exercise helps you build strength throughout the core area and contributes to a toned and strong midsection. Perfect for those who want to improve both core strength and flexibility.

How to perform Criss-Cross

Follow these steps to perform the Criss-Cross correctly:

  1. Lie on your back with your hands behind your head, elbows pointing outwards, and knees drawn in towards your chest.
  2. Pull your chin slightly in towards your chest, lift your head, shoulders and shoulder blades off the floor.
  3. Extend your left leg out at a 45-degree angle while rotating your torso toward the bent right knee. Try to bring your left elbow towards your right knee without pulling on your neck.
  4. Switch sides by pulling the left knee in towards the chest and extending the right leg out while rotating the upper body to the left.
  5. Continue switching sides in a fluid motion, aiming for 10-15 repetitions on each side.

Keep the movements slow and controlled. Focus on using the core muscles to lift and rotate, not the arms.

Typical errors of Criss-Cross

Here are some common mistakes to avoid during Criss-Cross:

  • Pulling the neck: Many people pull the neck to lift the upper body, which can lead to tension. Instead, focus on lifting with your stomach, keeping your hands lightly behind your head without pulling.
  • Fast, uncontrolled movements: The goal is to create a slow and controlled movement. Avoid swinging the body too quickly from side to side.
  • Elbows Pointing Forward: Make sure the elbows are pointing outward and not forward. This helps maintain proper form and avoid neck strain.

Modifications and Variations

Try these mods to make Criss-Cross available for different levels:

  • Beginner-friendly variation: Keep both knees bent and carefully switch sides without fully extending the legs. This reduces the pressure on the back and core.
  • Advanced variation: Try lowering the extended leg a little closer to the floor for a more intense core challenge. Make sure to keep your lower back pressed against the surface.

Repetitions and sets

Criss-Cross can be performed with a focus on quality and control rather than speed:

  • Aim for 2-3 sets of 10-15 reps per side, depending on your level.
  • If you are a beginner, you can start with fewer repetitions and increase gradually.

Breathing technique

Breathing plays an important role in Criss-Cross:

Inhale deeply through the nose at the center of the movement and exhale through the mouth as you rotate to each side. By focusing on the breath, you can better stabilize your core and achieve a more controlled movement.

Video: Criss-Cross Demonstration

Watch this video for a visual guide to properly performing the Criss-Cross:

Video: Advanced Approach to Criss-Cross

Here's a video showing an advanced version of Criss-Cross for those who want an extra challenge:

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