Pilates
Pilates Criss-Cross
Pilates Criss-Cross is a lying abdominal exercise that pairs upper-body rotation with alternating leg extensions. It trains your abs and obliques to control your trunk while your legs move.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees above your hips, bent 90 degrees, and your shins parallel to the floor.
- Place your fingertips behind your head.
- Curl your upper back off the mat.
- Rotate your right shoulder toward your left knee with your right leg reaching straight out.
- Rotate your torso back through the center.
- Rotate your left shoulder toward your right knee with your left leg reaching straight out.
- Draw both knees back above your hips to finish the alternating pair.
- Lower your upper body to the mat after your final repetition.
Form cues
- Keep your pelvis quiet.
- Exhale with each rotation.
- Keep your elbows wide.
Common mistakes
- Pulling on your neckLet your hands lightly cradle your head rather than tugging it forward.
- Arching your lower backReach the extended leg higher until you can maintain a steady lower-back position.
- Reaching with only the elbowTurn your rib cage rather than forcing elbow-to-knee contact.
Safety
Forceful twisting or losing trunk control as you fatigue can strain your neck or irritate your lower back.
- Use a small rotation range for your first few repetitions.
- Move slowly enough to pause at either side without wobbling.
- End the set if discomfort develops or you can no longer control the movement.
If you have ongoing neck or back pain, use a smaller range or ask a physiotherapist whether this exercise suits you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–16 reps
- Rest
- 45 sec
Count each rotation to one side as one rep, alternating evenly between sides.