- Inhale: Your upper body is in a full curve, your abs are pulling your bellybutton down to your spine, and your legs are in tabletop position.
- Exhale: Reach your left leg out long, and as you keep the elbows wide, rotate your torso toward the bent right knee so that your left armpit is reaching toward the knee.
- Inhale: Inhale as you switch legs and bring the trunk through center
- Exhale: Extend the right leg. Rotate your upper body toward the left knee. Keep your chest open and elbows wide the whole time. Resist the urge to hold yourself up with your arms. Make this exercise about the abs.
Repetitions: Start with 6 and work your way up to 10.
Tip: You must keep a stable, neutral pelvis as you rotate the spine. No tucking, tilting, or rocking please!
To Modify Criss Cross:
- The higher you work your legs, the easier the exercise will be on your lower back. Keep your legs high until you have enough abdominal strength to maintain a neutral pelvis throughout the exercise.
- Try working just the upper body part of the exercise. You can leave your feet flat on the floor, with the knees bent and the legs parallel.
- Single leg stretch will give you the curl up and the switching of the legs, without the extra difficulty of the rotation.
- Saw will help you develop a good sense of rotating the spine with an open chest and stable pelvis.
