Exercise guide · Pilates

Pilates Criss Cross

Criss Cross adds rotation to your Pilates core work. With hands behind your head, you twist your rib cage to bring one elbow toward the opposite knee while the other leg extends long.

Targets: Core
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Criss Cross

Lie on your back with knees bent in tabletop. Place fingertips lightly behind your head, elbows wide.
Lift your head, neck, and shoulders. Twist your upper body so one elbow reaches toward the opposite knee.
Extend the other leg long at a diagonal, keeping it off the floor.
Inhale at center. Exhale and switch: twist to the other side, opposite elbow toward knee, other leg extends.
Continue alternating in a slow, controlled rhythm without jerking your neck.
Lower head and legs when finished.

Form cues

Rotate from your ribs, not just your elbows
Elbow reaches diagonally across, not forward
Extended leg stays long and stable
Lower back stays imprinted on the mat

Common mistakes

Pulling head with hands
Collapsing chest and rounding shoulders inward
Extended leg dropping toward the floor uncontrolled
Rushing reps and losing core connection

Muscles worked

Primary

Core

Secondary

None significant

Safety: Keep your hands light on your head. Stop if you feel sharp neck pain.

Alternatives

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