Criss-Cross

Criss-Cross is an important Pilates exercise that focuses on strengthening the abdominal muscles, especially the obliques, and improves rotational control in the body. This exercise is part of the "abdominal sequence" in Pilates and helps to improve both stability and flexibility through controlled movement.

Correct execution

How to perform the Criss-Cross correctly:

1. Lie on your back with your knees bent and your hands behind your head.
2. Lift your head, shoulders and upper body slightly off the floor, while pulling your right knee towards your chest.
3. Twist your upper body so that your left elbow approaches the bent knee as you extend the other leg.
4. Switch sides and repeat the movement in a smooth, rotating motion.

Common errors

To get the most out of your exercise, avoid these common mistakes:

• Too fast movement: Avoid doing the exercise too fast; focus on controlled rotation.
• Pull the neck: Avoid pulling the head with the hands; use your core muscles to lift your upper body.
• Bent elbows: Keep your elbows wide open so they are not pulled towards your head.

Video Demonstrations

Watch these videos that demonstrate the correct execution of Criss-Cross :

Modifications and variants

Adapt the exercise to your level:

• Beginners: Keep your legs bent or perform the movement more slowly for less stress on the core.
• Advanced: Perform the exercise with your legs extended closer to the floor for a greater challenge.

Number of repetitions and sets

Perform Criss-Cross for 2-3 sets of 10-20 repetitions on each side, depending on your fitness level.

Breathing technique

Exhale when you turn your body towards the knee, and inhale when you switch sides. This helps you control the movement and engage your core muscles more effectively.