Male

Criss Cross Leg Raises

Muscles involved

Adding criss cross leg raises to your bodyweight routine is great for core strength, provided you stay aware of standard mistakes. The most common error is allowing your lower back to arch off the floor, which shifts load away from your abdominals and stresses your spine. Another frequent misstep is rushing through the leg crossover movement, relying on momentum instead of controlled tension. Focus on pressing your back firmly against the mat and controlling every single inch of the movement so that your abdominals stay continuously engaged without putting unneeded pressure on your lower back.

How to do it

1. Lie on your back with your legs extended straight up towards the ceiling, forming a 90-degree angle with your torso. 2. Keeping your lower back pressed into the floor, slowly cross your right leg over your left, creating an 'X' shape. 3. Pause briefly with your legs crossed. 4. Uncross your legs to return to the starting position, then repeat, crossing your left leg over your right.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your lower back pressed firmly into the mat throughout the exercise. - Move your legs slowly and with control, especially on the descent. - Cross one ankle over the other at the top to engage the hip adductors and core. - Keep your legs as straight as possible to increase the challenge on your lower abs.