Criss Cross
The criss cross is a classic Pilates bodyweight exercise that targets the abdominal muscles, particularly the obliques. It involves a rotational movement pairing elbow-to-knee contact with leg extension, building core strength and rotational control.
How to do it
- Lie flat on your back with your hands placed behind your head and your knees bent at a 90-degree angle.
- Lift your head, neck, and shoulders off the mat, engaging your core.
- Rotate your right elbow toward your left knee while simultaneously extending your right leg straight out.
- Return to center and immediately rotate your left elbow toward your right knee, extending your left leg.
- Continue alternating sides in a controlled, rhythmic motion for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the mat
- Rotate from your ribcage, not your neck
- Reach your extended leg long and low
- Keep your elbows wide throughout
- Move with control, not momentum
Breathing: Exhale as you rotate and extend your leg, inhale as you return to the center.
Common mistakes
- Pulling on your neck: This puts unnecessary strain on your cervical spine instead of your abs.
- Arching your lower back: This reduces core engagement and can lead to lower back discomfort.
- Moving too fast: Using momentum skips the controlled muscle engagement needed for effective training.
- Not fully extending the leg: This limits the range of motion and reduces the challenge for your hip flexors.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3 sets × 10–12 reps per side, slow tempo, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, ease off and choose a gentler option like a standard crunch.
- If you have neck sensitivity, keep your head supported or perform the movement with your head resting on the mat.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my neck?
You are likely pulling on your head with your hands. Keep your gaze toward your knees and focus on lifting with your upper abs, not your chin.
Should my legs be high or low?
Lowering your legs makes the exercise harder by increasing the lever length. Start higher if you feel your back arching.
Can I do this every day?
Core muscles recover quickly, but it is best to include rest days or rotate with other movements to allow for full recovery.