Lying Criss Cross Legs
Strengthen your core and hip flexors with Lying Criss Cross Legs. This bodyweight exercise targets your abdominals, improving stability and endurance.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Lying Criss Cross Legs
Description
A core exercise where the individual lies on their back, lifts their legs, and crosses them over each other repeatedly.
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How to do Lying Criss Cross Legs
- 01Setup
Lie on your back on the floor with your arms by your sides or hands placed slightly under your glutes for lower back support.
- 02Setup
Lift your legs off the floor, keeping them straight, to about a 45-degree angle or until your lower back is pressed firmly into the floor.
- 03
Engage your core to stabilize your pelvis, then cross your right leg over your left leg, squeezing your inner thighs together.
- 04
Immediately uncross your legs and then cross your left leg over your right leg, maintaining continuous core tension and leg elevation.
- 05
Continue alternating the crossing motion in a controlled, fluid manner for the desired duration or number of repetitions.
Tips
- Maintain a slight posterior pelvic tilt throughout the exercise to ensure your lower back remains pressed into the floor, protecting your spine.
- Control the movement rather than rushing through the crosses; focus on the contraction of your inner and outer thighs and obliques.
- Keep your feet pointed (plantarflexed) to engage the leg muscles more fully and enhance the aesthetic of the movement.
- Breathe steadily, exhaling as you cross and inhaling as you uncross, to help maintain core engagement and rhythm.
Common mistakes
- Arching the lower back compromises spinal safety and reduces core engagement; fix this by pressing your lower back firmly into the floor and potentially reducing the leg elevation angle.
- Letting legs drop too low during the movement reduces tension on the core and hip flexors; fix this by keeping your legs elevated at a consistent height, typically 45 degrees or higher.
- Using momentum instead of muscle control diminishes effectiveness; fix this by slowing down the movement and focusing on deliberate, controlled crossing and uncrossing of the legs.
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Is Lying Criss Cross Legs good for beginners?
Lying Criss Cross Legs is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lying Criss Cross Legs?
You need Body weight to perform Lying Criss Cross Legs. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lying Criss Cross Legs?
Maintain a slight posterior pelvic tilt throughout the exercise to ensure your lower back remains pressed into the floor, protecting your spine. Control the movement rather than rushing through the crosses; focus on the contraction of your inner and outer thighs and obliques. Keep your feet pointed (plantarflexed) to engage the leg muscles more fully and enhance the aesthetic of the movement. Breathe steadily, exhaling as you cross and inhaling as you uncross, to help maintain core engagement and rhythm.
What are common mistakes when doing Lying Criss Cross Legs?
Arching the lower back compromises spinal safety and reduces core engagement; fix this by pressing your lower back firmly into the floor and potentially reducing the leg elevation angle. Letting legs drop too low during the movement reduces tension on the core and hip flexors; fix this by keeping your legs elevated at a consistent height, typically 45 degrees or higher. Using momentum instead of muscle control diminishes effectiveness; fix this by slowing down the movement and focusing on deliberate, controlled crossing and uncrossing of the legs.
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Free · iPhone only · Available on the App Store