Criss cross puts a special emphasis on the obliques. The obliques aid postural stabilization, but they are more involved in flexion and rotation of the spine. One of the big benefits of working the obliques is that they help define the waist.
- Lie on your back in neutral spine, shins up - parallel to the floor.
- Place your hands behind your head, supporting the base of the skull, elbows wide.
- Leaving the pelvis in a neutral position (not tucked or hyper-extended), scoop the abdominals and curl the chin and shoulders off the mat.
- Exhale: Extend your left leg out straight at a 45 degree angle.
Keep your elbows wide and chest open as you rotate your torso so that your left armpit is reaching for your right knee.
- Inhale: Switch legs, bringing your trunk through center.
- Exhale: Extend your right leg, and rotate your upper body toward your left knee.
Tip: You must keep a stable, neutral pelvis as you rotate the spine. No tucking, tilting, or rocking please!
For more instructions, modifications, and relevant links go to criss cross