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Pilates Criss-Cross: Steps, Muscles and Common Mistakes

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Criss-Cross is an intermediate contemporary mat exercise that challenges your core by combining spinal flexion and rotation. Also known as Pilates criss cross, this movement focuses on rotating your torso while in a curled position, paired with alternating leg extensions.

This exercise primarily targets your obliques and rectus abdominis to build strength and control. It also engages your hip flexors and transversus abdominis as supporting muscles to help stabilize your pelvis throughout the movement.

Exercise data

Type
Contemporary mat
Level
Intermediate
Equipment
Mat
Main muscles
obliques, rectus abdominis
Also working
hip flexors, transversus abdominis
Spine
spinal flexion, rotation
Focus
Rotation on a curl with alternating legs
Also searched as
criss cross pilates, pilates criss cross

How to do the Criss-Cross

Lie on your back on a mat with your knees bent into your chest and your hands placed lightly behind your head. Lift your head and shoulders off the mat to come into a curled position.

  1. Keep your elbows wide and your chest open as you hold your curled position.
  2. Extend your right leg out straight at a low diagonal angle.
  3. Rotate your torso to the left, bringing your right shoulder toward your left knee.
  4. Hold this rotated shape for a brief moment to stabilize your pelvis.
  5. Switch sides by bending your right knee back in and extending your left leg.
  6. Rotate your torso to the right, aiming your left shoulder toward your right knee.
  7. Continue alternating sides with a smooth, controlled rhythm.
  • Breath. Teachers cue breathing differently for this exercise, but a common pattern is to inhale as you transition through the center and exhale as you rotate to the side. You might also be taught to exhale for two twists and inhale for two twists.
  • Where you feel it. You should feel strong work in your abdominal wall and the sides of your waist, along with some effort in the front of your hips. You should not feel strain in your neck or lower back.
  • How many. 5 to 10 controlled repetitions per side

Common mistakes

  • Pulling on the neck. Keep your hands resting lightly behind your head without pulling your head forward. Let your abdominal muscles do the work to hold your chest up.
  • Rocking the pelvis. Focus on keeping your hips heavy and still on the mat as you twist. Make the rotation happen from your waist up.
  • Dropping the chest. Maintain your spinal flexion by keeping your shoulder blades lifted off the mat the entire time. Do not let your upper body lower as you switch sides.
  • Closing the elbows. Keep your elbows wide but visible in your peripheral vision. Twist your entire torso instead of just moving your arms across your body.
  • Moving too fast. Slow down your pace to rely on muscle control rather than momentum. Rushing makes it harder to recruit your obliques effectively.

Make it easier or harder

Easier

  • Keep your feet flat on the mat and practice the upper body rotation without the leg extensions.
  • Extend your legs higher toward the ceiling instead of a low diagonal to reduce the load on your core.
  • Rest your head down on the mat between each repetition to take a break from the curled position.

Harder

  • Lower your extended leg closer to the mat to increase the challenge for your abdominal muscles.
  • Pause and hold the rotated position for three seconds on each side before switching.

Who should be careful

  • If you have osteoporosis or low bone density, or a recent disc injury, ask your clinician whether repeated loaded forward bending of the spine suits you. Many bone health organizations recommend limiting it.
  • Lifting the head for a long time can strain the neck. Rest the head on the mat or support it with one hand when the neck tires.
  • Twisting under load is something people with osteoporosis are often advised to limit. Keep the rotation small and upright, or ask your clinician.
  • After the first trimester of pregnancy, many guidelines advise against long periods lying flat on the back. A side-lying or propped version is an alternative.

Related exercises

When to see a doctor or physical therapist

  • Sharp or pinching pain in your lower back during the leg extension.
  • Persistent neck pain that does not improve when you adjust your hand placement.
  • A clicking or snapping sensation in your hips that causes discomfort.
  • Bulging or doming of your abdominal wall that you cannot control.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.