What is the Pilates Criss-Cross?<\/p>\n \u201cThe Pilates criss cross is a classic mat exercise that targets the deep core, with an emphasis on the obliques<\/a> through controlled spinal rotation,\u201d says Sophie. \u201cThe twisting action challenges coordination while training your body to move from the centre rather than momentum.\u201d<\/p>\n You may like<\/p>\n Pilates Obliques Criss Cross – YouTube Watch On <\/a><\/p>\n It looks similar to a bicycle crunch, where you simultaneously cycle your legs and twist your upper body, but in true Pilates style, the criss-cross is slower and more controlled, focusing on maintaining pelvic stability and a supported spine while the upper body rotates side to side.<\/p>\n \u201cThis makes the move a more mindful and effective core exercise that builds strength, control, and balance through the waist, rather than just working superficial abs,\u201d explains Sophie.<\/p>\n Benefits of criss-crosses<\/p>\n It\u2019s natural to feel an abdominal burn with this core move, but the key is to slow it down and move with intention. \u201cPilates criss-crosses aren\u2019t just about moving the torso side to side \u2013 they\u2019re about control, stability, and engaging the deep core<\/a>,\u201d says Sophie.<\/p>\n \u201cRather than simply flexing the spine, the exercise teaches you to rotate with precision while keeping the pelvis steady, and the centre braced. This recruits the obliques and transverse abdominis to support posture and protect the spine.\u201d<\/p>\n She adds that the benefits go beyond strength. \u201cThe movement improves spinal mobility, enhances body awareness, and strengthens the lower back, while also teaching you how to use your breath.”<\/p>\n “Think deep, intentional breathing through the lateral ribs to engage the transverse abdominis from the inside out, then exhale through each twist. This inner engagement increases control and ensures the exercise is driven by the core rather than momentum.\u201d<\/p>\n How to do the Pilates criss cross<\/p>\n You won\u2019t need any equipment for this exercise. The criss-cross can be performed almost anywhere \u2013 at home, in the gym, or even outside \u2013 all you need is a yoga mat<\/a> to cushion your back against the ground.<\/p>\n You may like<\/p>\n \n Sophie Deakin demonstrates the Pilates criss-cross exercise<\/p>\n (Image credit: Sophie Deakin)<\/p>\n Begin by lying on your back with your legs bent and feet planted on the floor, before placing your hands behind your head.Take an inhale to prepare, and on the exhale, bring your legs to the table top and lift your head, neck and shoulders to look towards your knees.Take an inhale here, then exhale and bring your right elbow towards your left knee as the opposite leg extends away, rotating your torso in the process.Switch sides with control, moving fluidly from side to side, while keeping the pelvis stable.How Pilates criss crosses can improve your sport<\/p>\n Whether you\u2019re perfecting your padel game, playing tennis, or looking to run longer and faster <\/a>without back pain, Pilates criss-crosses build strength, stability, spinal mobility, and rotational control.<\/p>\n \u201cBeing able to move through a full range of motion allows you to generate more strength while improving spinal mobility and controlled torso rotation,\u201d says Sophie. \u201cThe exercise also supports posture<\/a>, body awareness, lower-back health, pelvic stability, and breath control.\u201d<\/p>\n Here are five top tips to help you get the most out of the move:\u201cThink length, not speed,\u201d says Sophie. \u201cSlow and controlled is far more effective than quick, momentum-fuelled movements. It\u2019s the time under tension that does the work.\u201d\u201cKeep the elbows wide and avoid pulling on the neck,\u201d advises Sophie. \u201cInstead, focus on lifting from the core.\u201d\u201cInitiate the twist from the ribcage, not the shoulders,\u201d she adds.\u201cKeep the pelvis steady and the lower back supported,\u201d says Sophie. You do this by pulling your belly button toward your spine.\u201cBreathe fully and exhale as you twist to deepen core engagement,\u201d she says. \u201cMake sure every time you exhale, you are working to pull your abdominals in flatter to the floor each time.\u201d<\/p>\n \n (Image credit: Getty Images)<\/p>\n Add criss-crosses to your next core day, and you\u2019ll quickly see why they\u2019re a powerhouse for core strength<\/a>, posture, and rotational control. They work well as a warm-up to activate the core and hip flexors before your main session, or as a finisher to really challenge your abs at the end of a workout.<\/p>\n Sophie recommends starting with 3 sets of 40 seconds, and gradually building up to 60 seconds as you become stronger and more confident with the movement.<\/p>\n \u201cTry to include this exercise three to four times a week to start seeing and feeling a difference,\u201d says Sophie. Just remember: quality over quantity. You should feel a deep burn, but never pain.<\/p>\n
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