This simple core exercise helps you build strong abs and keep your spine healthy, according to a fitness expert.
Many people want flat and toned abs. But strong abs are not only for good looks. They help support your spine, improve your posture, and protect your lower back from pain. Doing many crunches is not the best solution. The real goal is to make the deep muscles inside your stomach strong. These muscles help your body stay stable and move safely.
Research published in BMC Sports Science, Medicine and Rehabilitation shows that special core exercises can improve balance, reduce lower back pain, and help the body function better. When Sophie Deakin, a Pilates teacher and co-founder of Radiant Waves Retreats, showed a simple but powerful core exercise, it seemed like a great way to improve strength safely.
What is the Pilates Criss-Cross?
Sophie explains that the Pilates criss-cross is a classic mat exercise. It works on the deep core muscles, especially the side stomach muscles called obliques. The exercise includes controlled twisting of the spine. This twisting movement improves coordination and teaches your body to move using your core muscles instead of using speed or force.
The exercise looks similar to a bicycle crunch. In both moves, you move your legs and twist your upper body. However, in Pilates, the criss-cross is slower and more controlled. You keep your hips steady and your spine supported while turning your upper body from side to side.
Sophie says this makes the exercise more focused and effective. It builds strength, balance, and control around the waist instead of only working the top abdominal muscles.
Benefits of Criss-Crosses
It is normal to feel a burning sensation in your stomach muscles during this exercise. But the most important thing is to move slowly and carefully. Pilates criss-crosses are not just about twisting side to side. They are about control, stability, and using the deep core muscles properly.
Instead of simply bending the spine, this exercise teaches you to rotate carefully while keeping your hips steady and your stomach muscles tight. This helps strengthen the obliques and a deep muscle called the transverse abdominis. These muscles support good posture and protect the spine.
The benefits are not only about strength. The exercise also improves spine flexibility, body awareness, and lower back strength. It also teaches you how to breathe correctly.
Sophie suggests taking deep breaths through your ribs and breathing out slowly during each twist. This helps activate the deep core muscles from the inside. Proper breathing increases control and makes sure the movement comes from the core muscles, not from fast motion.
How to Do the Pilates Criss-Cross
You do not need any equipment for this exercise. You can do it at home, in the gym, or even outside. A yoga mat is helpful to protect your back.
First, lie on your back with your knees bent and feet on the floor. Place your hands behind your head.
Take a deep breath in to prepare. As you breathe out, lift your legs into a tabletop position. Lift your head, neck, and shoulders slightly so you are looking toward your knees.
Take another breath in. Then breathe out and move your right elbow toward your left knee while stretching the other leg out. Twist your upper body gently.
Switch sides slowly and smoothly. Keep your hips steady and your lower back supported the whole time.
How This Exercise Helps in Sports
Pilates criss-crosses are helpful for many sports like tennis, padel, and running. They improve strength, balance, spine movement, and body rotation.
When your body can move through a full range of motion, you can create more power and move better. The exercise also improves posture, body awareness, lower back health, hip stability, and breathing control.
Here are five helpful tips:
Move slowly instead of quickly. Slow and controlled movements are more effective.
Keep your elbows wide and do not pull your neck. Lift your body using your core muscles.
Start the twist from your ribs, not your shoulders.
Keep your hips steady and pull your stomach inward to support your lower back.
Breathe fully and breathe out while twisting to engage your core muscles deeply.
How Often Should You Do It?
Add criss-crosses to your next core workout. You will soon see how helpful they are for building core strength, improving posture, and controlling body rotation. You can use them as a warm-up before your main workout or as a final exercise to challenge your abs.
Sophie suggests starting with three sets of 40 seconds. As you get stronger and more confident, increase the time to 60 seconds.
Try to do this exercise three to four times a week to notice improvement. Always remember that good form is more important than doing many repetitions. You should feel muscle burn, but never pain.
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