The crisscross is the fifth and final exercise in the classical Pilates abdominal series, and it targets the obliques, the muscles along the sides of the waist. To do it, lie on your back with your hands behind your head, curl your head and shoulders off the mat and bring your knees into tabletop. Rotate your rib cage toward your right knee as you extend your left leg long, pause briefly to deepen the rotation, then rotate through center to the other side as the legs switch. Six to ten rotations per side is typical. Keep your elbows wide and rotate from your ribs, not by pulling your elbow toward your knee. Hold the extended leg higher to protect your lower back, keep the pelvis still, and slow the pace for better control. It builds rotational core strength and coordination.
Health note: This article is general information, not medical advice. Check with a doctor or physical therapist before starting Pilates if you have back or neck problems, osteoporosis, diastasis recti, are pregnant or postpartum, or are recovering from injury. The crisscross combines spinal flexion with rotation, which some people are advised to modify or avoid. Ideally, learn exercises from a qualified instructor.
What the crisscross trains
The crisscross combines the curl of the other abdominal series exercises with rotation. The external oblique on one side and the internal oblique on the other work together to turn the rib cage toward the bent knee, while the deep abdominals hold the pelvis and lower back steady. The hip flexors hold the legs in the air and switch them, and the upper abdominals keep the head and shoulders lifted. Because the torso rotates while the pelvis stays still, the exercise also trains dissociation, the ability to move one part of the body while another stays stable. That skill matters in many sports, from golf and tennis to running.
Step by step
| Step | Key point |
|---|---|
| Set | Curl up, hands behind the head, knees in tabletop |
| Rotate | Turn the rib cage toward one knee as the other leg extends |
| Hold | Pause and deepen the rotation |
| Switch | Rotate through center to the other side |
| Repeat | 6 to 10 per side |
How to do the crisscross
- Lie on your back and bring your knees into tabletop, with knees stacked over hips and shins parallel to the floor.
- Place your hands behind your head, one on top of the other or fingers laced, with elbows wide.
- Exhale and curl your head, neck and shoulders off the mat, lifting to the base of the shoulder blades.
- Draw your abdominals in and keep your pelvis level and still.
- Exhale as you rotate your rib cage toward your right knee, drawing the right knee in while extending the left leg long at a diagonal.
- Pause and reach a little farther into the rotation, keeping both elbows wide. The left elbow points toward the right knee, but the two do not need to touch.
- Inhale as you rotate back through center.
- Exhale as you rotate to the left, bending the left knee in and extending the right leg.
- Continue alternating for six to ten rotations per side, then bring both knees in and rest your head.
Rotate from the ribs, not the elbows
The most common mistake in the crisscross is pulling the elbow toward the knee. This makes it look as though you are rotating farther, but the movement happens at the shoulder and arm, not the torso, and it strains the neck. Instead, keep the elbows wide and imagine the rib cage turning as a unit, with the back of the opposite shoulder lifting off the mat. The rotation should be felt along the side of the waist. If you can see both elbows in your peripheral vision, you are likely rotating correctly.
Keep the pelvis still
The rotation belongs to the upper body. The pelvis stays level and quiet on the mat throughout. If your hips rock side to side or roll as you switch legs, slow down and reduce the range of rotation. Keeping the extended leg higher and the knees closer to tabletop also makes it easier to stabilize the pelvis.
Breathing and rhythm
A common pattern is to exhale into each rotation and inhale through center, although some instructors use one breath per side or a percussive exhale. The pause at the end of each twist is important; it gives the obliques time to work and prevents the exercise from becoming a quick, bicycling motion. Move at a steady, deliberate pace.
Modifications
- Keep both feet on the mat with knees bent and rotate only the upper body.
- Keep both knees in tabletop without extending the legs.
- Hold the extended leg higher to protect the lower back.
- Rest your head on the mat between sets if your neck tires.
- Reduce the rotation range to keep the pelvis still.
- Slow the pace and hold each rotation for a full breath.
Crisscross versus bicycle crunches
The crisscross looks similar to bicycle crunches, a common gym exercise, but the emphasis differs. Bicycle crunches are often done quickly with a pedaling motion. The Pilates crisscross is slower, with a pause at each rotation, a wider elbow position and a strong focus on keeping the pelvis still. The slower tempo tends to increase control and reduce strain on the neck.
Where it fits in a Pilates session
In the classical mat order, the crisscross follows the double straight leg stretch and completes the series of five. It then leads into the spine stretch forward, which offers a seated stretch after the intense abdominal work. The crisscross is usually considered a beginner to intermediate exercise, with many modifications available.
How to progress
Start with the feet on the mat and knees bent, rotating the upper body side to side while the pelvis stays still. Once that feels easy, lift the knees to tabletop and rotate without extending the legs. Next, add the leg extension with the straight leg held high. As strength builds, gradually lower the extended leg and lengthen the pause at each rotation. Throughout, prioritize wide elbows, a still pelvis and steady breathing over the number of repetitions or the depth of the twist. Progress in the crisscross shows up as smoother rotation and less effort in the neck, not as speed.
Common mistakes to avoid
- Pulling the elbow toward the knee.
- Closing the elbows around the head.
- Rocking the pelvis side to side.
- Dropping the upper body as you rotate through center.
- Lowering the extended leg too far and arching the lower back.
- Moving too quickly, like a bicycle crunch.
- Holding the breath.
Frequently asked questions
What muscles does the crisscross work?
It mainly works the internal and external obliques, with the deep and upper abdominals and hip flexors supporting the movement.
Should my elbow touch my knee in the crisscross?
No. The goal is to rotate the rib cage toward the knee while keeping the elbows wide. Touching usually means you are pulling with the arm.
Why does my neck hurt during the crisscross?
Neck strain often comes from pulling on the head or closing the elbows. Keep the elbows wide, let the abdominals hold the curl and rest your head if needed.
