Step by Step Guide

  1. Starting Position:
    • Lie flat on your back on a mat or the floor with your arms extended straight out to the sides, forming a T-shape.
    • Keep your palms facing down and your legs extended straight.
  2. Engage Core Muscles:
    • Engage your core by drawing your navel towards your spine, flattening your lower back against the floor.
    • Keep your abdominal muscles tight throughout the exercise to support your lower back.
  3. Lift Legs Up:
    • Lift your legs off the ground a few inches, keeping them straight and together.
    • Engage your lower abdominal muscles to help stabilize your pelvis and prevent your lower back from arching.
  4. Lower Legs to One Side:
    • While keeping your upper body stationary and your arms extended, lower your legs to one side towards the floor.
    • Lower your legs as far as you can while maintaining control and without letting them touch the ground.
  5. Return to Center:
    • Use your core muscles to bring your legs back to the center, returning to the starting position.
  6. Lower Legs to the Other Side:
    • Repeat the movement, lowering your legs to the opposite side.
    • Again, lower your legs as far as you can while maintaining control and without letting them touch the ground.
  7. Return to Center:
    • Use your core muscles to bring your legs back to the center, returning to the starting position.
  8. Repeat the Movement:
    • Continue alternating sides for the desired number of repetitions or duration, focusing on maintaining proper form and control throughout the exercise.

Benefits of The Crucifixes

  1. Chest and Shoulder Strength: Laying Crucifixes target the chest muscles (pectorals) and shoulder muscles (deltoids), helping to build strength and definition in these areas.
  2. Core Stability: This exercise engages the core muscles, including the rectus abdominis, obliques, and transverse abdominis, to stabilize the torso and pelvis during the movement.
  3. Improved Coordination: Coordinating the movement of the legs while keeping the upper body stationary improves neuromuscular coordination and control.
  4. No Equipment Needed: “Laying Crucifixes” can be performed without any equipment, making them a convenient exercise that can be done anywhere.

Tips for Beginners:

  1. Start with Small Movements: Beginners should start with a small range of motion and focus on mastering proper form before increasing the difficulty or range of motion.
  2. Control Your Movements: Focus on a slow and controlled movement pattern, avoiding any jerky or swinging motions.
  3. Engage Your Core: Focus on actively engaging your core muscles throughout the exercise to stabilize your torso and protect your lower back.
  4. Modify as Needed: If you experience discomfort in your lower back, reduce the range of motion or perform the exercise with bent knees.