Criss Cross on the C-Shaper
I love Criss Cross on the Mat! Well, truthfully, I love all twisting exercises on the Mat. But it’s also easy to cheat on this Ab Series exercise – instead of wringing out the waist you will instead be rocking and rolling side to side or hiking up one hip and then the other. On a flat Mat it’s hard to tell what it is you’re doing in the Criss Cross and it’s also tricky to figure out what the round shape in the Criss Cross is! How high is too high? How low is too low? So try it on a C-shaper to discover!
Create length along your side body and really twist as you bend.
Laying in the C-shaper find the spot that not only allows you to connect to your equipment but also that lets you find the longest round shape your spine can make. Take up space on your C-shaper. Get long from tailbone to crown of your head and wide to the sides too! Interlace your hands behind your head. Press your hands into your head and your head into your hands. Pull your low ribs into your C-shaper but pull your shoulder out of your ears and your elbows wide to the side. Reach your lower back long. And, pull your stomach in.
Bring one knee into your chest and reach the other leg to the high diagonal. Just like you did in your Single Leg Stretch, be mindful of hiking your hip up on one side. Twist towards your bent knee. Aim your armpit or opposite rib for your knee not your elbow for your knee. Notice what part of your side wants to sink down into your hip or come off of the C-shaper. Can you take up length and space along your side body and really create a long side bend and twist? Switch your legs and twist to the other side Repeat 3-5 times each side. Take what you learned onto your Mat!