The ultimate exercise to work your abs and define your waist (and what you can do at home)

strengthen the ABS is very important, both aesthetically and health-wise, but with traditional abdominal exercises or with the famous griddle, we only work the central area of ​​the abdomen, which is not enough. The muscles obliques they are the great forgotten of our training routine and that they are the ones in charge of the stabilization of the posture and the balance, in addition to achieving that the famous V is marked in the abdomen and define our waist. To work this muscle group, the criss-cross It is the definitive exercise, since it is certain that we carry out cross-work, that is, we work on the opposite side to the one we move. It is an exercise of the method Pilates and, in addition to all these benefits, it helps reduce abdominal swelling, achieving the elusive flat stomach.

To perform the criss-cross You should lie on your back with your spine neutral. Next, bend your knees, lifting your shins so they’re parallel to the ground, and place your hands behind your head, elbows facing out. Engage your core, leaving your pelvis neutral, and bring your chin down slightly and your shoulders toward the floor. you have already got the correct posturenow we start with the exercise:

Step by step to perform the Criss-Cross

Step 1: Inhale, raise the trunk with the center activated, as if you were bringing the navel towards the spine. Bend your legs and raise your feet slightly.

Step 2: Exhale and extend your left leg. Keep your elbows in position as you twist your torso toward your right knee, which remains bent, bringing your armpit closer to your knee.

Step 3: Inhale as you bring your leg and trunk back to center. This is a transition to step 4, so there is no stopping.

Step 4: Exhale and extend your right leg, rotating your upper body toward your left knee.

Makes 6 to 10 repetitionsKeeping your pelvis stable as you rotate your spine, no tilting or rocking, and make sure there is space between your shoulders and ears to ensure good upper body posture. It is important to keep the correct postureas it is very common to lift the trunk or pelvis too high, twist the neck or lock the elbows too tight, which could lead to injuries. If you find that you cannot maintain the posture and you start to push yourself with your neck or shoulders instead of your abdomen, place your feet on the ground when your knee is bent so as not to arch your back.

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