A simple Pilates exercise called the criss-cross can strengthen deep core muscles and support spinal health, according to fitness expert Sophie Deakin. The move targets obliques through controlled spinal rotation while maintaining pelvic stability, making it more effective than traditional crunches for building core strength.

Research published in BMC Sports Science, Medicine and Rehabilitation shows that targeted core training can improve stability, reduce lower back pain, and enhance overall function. Unlike bicycle crunches that rely on momentum, the Pilates criss-cross emphasizes slow, intentional movement that engages the transverse abdominis and obliques to protect the spine and improve posture.

Deakin recommends performing the exercise three to four times weekly, starting with 3 sets of 40 seconds and building to 60 seconds as strength improves. The move benefits athletes across sports by developing rotational control and spinal mobility while supporting lower-back health. "Quality over quantity" remains essential, with practitioners feeling a deep burn but never pain.