Pilates · Beginner
Criss-cross
Also called Pilates crisscross, Bicycle crunch
Criss-cross is a pilates mat exercise that adds rotation to the abdominal series, turning your upper body toward the opposite knee while the legs switch. It works the obliques along with the deeper core. Form matters because it is easy to pull on the head or flap the elbows, so the twist should come from the ribs while the pelvis stays still.
How to do Criss-cross
- 1Lie on your back with your knees in tabletop and your hands behind your head, elbows wide.
- 2Curl your head and shoulders up to the tips of your shoulder blades.
- 3Extend your left leg long and draw your right knee in.
- 4Exhale and rotate your upper body toward your right knee, bringing your left ribs across.
- 5Inhale as you pass through center and switch legs.
- 6Exhale and rotate toward your left knee, bringing your right ribs across.
- 7Continue for five to eight reps on each side, then hug both knees in and lower your head.
Common mistakes and how to fix them
The hands pull the head forward.
Keep your elbows wide and let your hands cradle your head. Think of your chest leading the turn.
Only the elbow moves toward the knee.
Rotate your whole ribcage so the opposite shoulder lifts and turns, rather than folding the elbow in.
The pelvis rocks side to side.
Slow down and keep both hips heavy on the mat while only the upper body turns.
The shoulders drop back to the mat between twists.
Stay lifted as you pass through center, or rest your head down between sets if your neck tires.
Modifications
- Keep both feet on the mat and twist only the upper body.
- Hold the extended leg higher toward the ceiling.
- Pause for one breath in each twist instead of moving continuously.
- Rest your head down between reps if your neck needs a break.
Benefits
- Strengthens the obliques and deep abdominals.
- Trains controlled rotation through the upper back.
- Builds coordination between the upper and lower body.
Breath
Exhale as you rotate toward the bent knee, and inhale as you pass through center to switch sides.
Take care
Take care with neck or lower back injuries, and never pull on your head with your hands. If your neck strains, lower your head and rest, and stop if you feel sharp pain.
Criss-cross questions
Is criss-cross the same as a bicycle crunch?
They look similar, but criss-cross is slower and more controlled. You keep the shoulders lifted, the elbows wide, and the pelvis still rather than pumping quickly.
Why does my neck hurt doing criss-cross?
Pulling on the head or letting the elbows fold in can strain the neck. Keep your elbows wide, let your hands support rather than pull, and rest your head down when you tire.
How many reps of criss-cross should I do?
Five to eight slow reps on each side is plenty. End the set when your form starts to slip.
