How to Strengthen Core Muscles with Criss Cross Exercises

The criss-cross is a basic, essential exercise of any pilates workout. And although it may sound like a simple task, your core and abdominal muscles will definitely feel the burn.

Difficulty: Moderate

Instructions

1. Lie flat on your back, your hands under your head. Bend your knees to your chest, keeping your elbows wide apart and your shins parallel to the floor.

2. Exhale, and curl your chin and shoulders off the floor. The weight of your upper body should now rest on your shoulder blades, while your pelvis remains stable and neutral on the ground. Inhale, and pull your belly button toward the floor.

3. Exhale, and extend your left leg straight out. Keeping your elbows wide, rotate your torso so that your left armpit reaches toward your right knee.

4. Inhale, and switch legs. Exhale, and reach your right armpit to your left knee.

5. Repeat 5 to 10 times for each side. Adjust the number of repetitions according to your fitness level.

Tips & Warnings

• Keep your pelvis neutral throughout; this will require a strong lower back. If your lower back is not yet strong enough, work your legs higher off the ground to lessen the strain.

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