Criss-Cross
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A supine rotational core exercise — hands behind the head, rotating one shoulder toward the opposite knee in a slow, controlled bicycle.
Detail
Lie supine with hands lightly behind the head, head/shoulders curled up. Draw one knee in and rotate the torso to bring the opposite shoulder/elbow toward that knee, while the other leg extends out. Switch sides slowly and with control, leading the rotation from the ribs/obliques (not by yanking the head/neck). Exhale into each rotation.
The primary oblique-focused exercise in the mat stomach series, training rotational core strength and control (External Oblique). Keep the elbows wide and the neck relaxed — the hands support but do not pull the head (Spine Positioning — "S" Shape, Never "C"). Anchor the lower back; raise the extending leg if it lifts.
Key facts
- Rotate shoulder toward the opposite knee; alternate slowly.
- Lead from the obliques/ribs; hands support but never pull the head.
- Elbows stay wide; lumbar spine anchored.
Connections
- Single-Leg Stretch — same series, non-rotational.
- External Oblique — primary movers.
- Pilates — The "Powerhouse" (Core Focus) — rotational trunk control.
- Spine Positioning — "S" Shape, Never "C" — protect the neck and low back.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.