Exercise
Criss Cross
IntermediateRotational abdominal series finisher that develops oblique control and spinal rotation awareness.
Setup instructions
Lie supine with hands behind the head and knees in tabletop. Lift to chest lift with elbows wide and neck long. Keep the pelvis quiet and the low back long before adding rotation.
Breathing cues
Exhale to rotate and extend. Inhale through center.
Movement steps
- 1Inhale to prepare.
- 2Exhale to rotate toward one knee while extending the opposite leg long.
- 3Inhale to return through center.
- 4Exhale to rotate to the other side and continue alternating with control.
Common mistakes
Pulling the head with the hands; collapsing the chest; letting the extended leg drop too low; rushing the twist.
Safety notes
Keep the rotation modest if the neck or low back complains. Place feet on the mat for a gentler version.
Connections
Related exercises
FAQs
Is Criss Cross beginner-friendly?
Criss Cross is often taught at intermediate level because rotation and extension together need solid prior abdominal series control.
What muscles does Criss Cross work?
Criss Cross mainly targets the obliques and deep abdominals, with hip flexors supporting the leg extension.
What is Criss Cross good for?
It is useful for oblique endurance, rotation awareness, and finishing the classical abdominal series with control.
Should I pull my elbow to my knee aggressively?
No. Rotate from the trunk with a long neck and light hand support. The connection should feel controlled, not forced.