Pilates Criss Cross

A Pilates core exercise combining spinal flexion and rotation, performed with alternating elbow-to-knee movements to target the abdominals and obliques.

Instructions

1. Lie on your back with your knees bent and feet flat on the floor, or with your legs lifted at 90 degrees.
2. Place your hands behind your head with your fingers lightly touching but not pulling on your neck.
3. Lift your head, neck, and shoulders off the mat by engaging your core.
4. Rotate your torso and bring your right elbow toward your left knee while extending your right leg.
5. Return to center and switch sides, bringing your left elbow toward your right knee while extending your left leg.
6. Continue alternating in a controlled, rhythmic manner for the desired number of repetitions.

Tips

• This exercise is highly effective for abdominal and oblique activation when performed with proper form.
• Move slowly and deliberately; this should be a controlled movement, not a fast, jerky motion.
• Avoid pulling on your neck; let your abdominals do the work of lifting and rotating your torso.
• Keep your core engaged throughout to maintain stability and protect your lower back.
• The rotation should come from your obliques, not from jerking your elbow toward your knee.
• Maintain steady breathing throughout; exhale as you rotate toward your knee.
• To increase difficulty, straighten both legs and hold them elevated off the ground while performing the movement.