Lying Criss Cross Legs

Lying Criss Cross Legs is a fantastic exercise that targets your abdominal muscles, specifically the rectus abdominis and obliques. This exercise is performed on the ground, making it suitable for both home and gym workouts. It not only helps to strengthen your core but also improves stability and flexibility. To perform Lying Criss Cross Legs, start by lying flat on your back with your legs extended. Bend your knees and bring them towards your chest, lifting your feet off the ground. Cross your thighs, placing your left ankle on top of your right knee. Keep your lower back pressed into the ground, engaging your core. Next, gently press your left knee away from your body, feeling a stretch in your glutes and outer hip. Hold this position for a few seconds before switching sides, crossing your right ankle over your left knee. Repeat the motion, pressing your right knee away from your body. To make this exercise more challenging, you can add variations such as bringing your hands behind your head and performing a crunch as you lift your shoulder blades off the ground, reaching your left elbow towards your right knee and vice versa. This adds an extra focus on your obliques. Remember to maintain a controlled and steady movement throughout the exercise. Incorporating Lying Criss Cross Legs into your workout routine can help sculpt your core, improve hip mobility, and enhance overall stability. Give it a try and feel the burn in your abs!

Instructions

• Lie flat on your back with your legs fully extended and arms resting by your sides.
• Bend your knees and lift your legs, bringing them into a tabletop position with your shins parallel to the floor.
• Cross your right ankle over your left thigh, just above the knee, creating a figure four shape with your legs.
• Place your hands behind your head, interlocking your fingers.
• Engage your core by drawing your belly button in towards your spine.
• Exhale and lift your upper back off the floor, bringing your left elbow towards your right knee.
• At the same time, extend your right leg straight out, hovering it just above the floor.
• Inhale and return back to the starting position, with your head and shoulders resting on the floor and your right ankle crossed over your left thigh.
• Repeat the movement, this time bringing your right elbow towards your left knee and extending your left leg out.
• Continue alternating sides for the recommended number of repetitions or duration.
• Remember to maintain control throughout the exercise and avoid pulling on your neck.

Tips & Tricks

• Engage your core muscles to provide stability throughout the exercise.
• Control your breathing throughout the movement to maintain proper oxygenation.
• Keep your neck and shoulders relaxed by avoiding tension or strain.
• Focus on your form and technique to ensure optimal benefits and reduce the risk of injury.
• Gradually increase the intensity and duration of the exercise to challenge your muscles.
• Combine the motion with a healthy nutrition plan to maximize your results.
• Include other exercises that target the same muscle groups for a well-rounded workout.
• Listen to your body and take rest days if needed to avoid overexertion.
• Consult with a fitness professional to ensure proper execution and to address any specific concerns or goals.
• Use appropriate equipment, such as a yoga mat or stability ball, to enhance comfort and support during the exercise.