Criss-cross (Pilates)

The Pilates form of the bicycle crunch, slower and held: curled up with the elbows wide, you turn the chest toward the knee drawn in while the other leg reaches long at about 45°, then switch.

Pilates abdominal series family

Criss-cross (Pilates)

Harder option

The Pilates form of the bicycle crunch, slower and held: curled up with the elbows wide, you turn the chest toward the knee drawn in while the other leg reaches long at about 45°, then switch.

DemandMedium

Equipment requiredFloor space

Muscle focusAbs · Hip flexors · Neck

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with your hands behind your head, elbows wide, and both knees in tabletop.
Breathe out and curl the head and shoulders up to the base of the shoulder blades.
Draw the right knee in and reach the left leg long at about 45°, or higher if your lower back lifts.
Breathe out and turn the rib cage toward the right knee, so the left elbow points toward it. Hold the turn for a breath, or a count of 2 to 3.
Breathe in as you pass through the middle and switch legs, then turn the other way.
Keep the height of the curl the whole time.

Form cues

Turn from the ribs; the elbow follows rather than reaching for the knee.
Keep the elbows wide, at the edge of your vision.
Avoid: pulling on your head, rushing, or rocking the pelvis side to side.

Practice and cautions

6 each side, slowly. A suggested starting point. No trial has tested this move on its own.

Rest your head between sets if your neck aches. With osteoporosis this is a curl-up with a twist: a UK consensus suggests alternatives, such as a dead bug with the head down. Later in pregnancy, avoid lying flat on your back for more than a few minutes. Not the classical Pilates bicycle, which is done with the hips lifted. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Hip flexors, Neck.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

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Questions people ask

What muscles does the Criss-cross (Pilates) work?

Mainly the abs, with help from the hip flexors and neck.

What equipment do I need for the Criss-cross (Pilates)?

No equipment: your body weight and a little floor space.

Is the Criss-cross (Pilates) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Single-leg stretch (Pilates one leg stretch).

What is an easier alternative to the Criss-cross (Pilates)?

Try the Single-leg stretch (Pilates one leg stretch). Both are written steps in the same progression.

How do I make the Criss-cross (Pilates) harder?

Progress to the Double straight-leg stretch (Pilates lower lift), or add load, range or slower lowering once your form is solid.