Hip Crossover

Increase Flexibility, Core Strength, and Rotational Power

The hip crossover is another example of an outstanding core exercise that you can do anytime and anywhere.  This ab exercise fits well into any core workout.  The main focus is on the obliques, but you also incorporate the muscles of your abs, lower back, and hips.

This exercise will improve the mobility and strength in your torso, and also improve flexibility.  Excellent for any of the sports that require explosive rotation.

Technique

• Lie on your back with your arms straight out to the sides.  Keep your palms facing up to remove the temptation to push with your arms during the movement.
• Raise your legs off the floor until your thighs are perpendicular to the floor and your knees are bent at a 90 degree angle.
• Picture it this way in your mind.  The hips are bent at 90 degrees and your knees are bent at 90 degrees.  You’re like a Tetris piece. 
• Contract the abs, and don’t forget to breath.
• Rotate your knees to the right as far as you can without allowing your left shoulder to come off of the ground.  Feel the stretch.
• Switch directions and rotate to the left.
• Keep rotating back and forth.
  

Keep In Mind...

• Keep the abs contracted throughout the movement and remember to keep breathing.
• Keep your shoulders on the ground and do all of the lifting with the core muscles.  There is a tendency, especially when you get tired, to start the rotation in the upper body/shoulder area by pressing your arm into the ground. 
  

Modifiers

Straight Legs 

For a little more of a challenge, keep the legs straight.  That will increase the load on the core muscles as you control your legs on the way down and lift them back up to the starting position.

Feet On The Ground

To make the movement a little bit easier, keep the feet in contact with the ground.  This will take a little bit of the tension off of the abs.  Make sure the shoulders and the feet remain in contact with the floor throughout the hip crossover.

You know, now that I see these still pictures it dawns on me that the starting position looks less like an exercise and more like one of the post NASCAR race, Lollapalooza, or football game "rests" I used to like to take.

Exercise Ball

Lie with your back on the floor and rest your calves on an exercise ball.  You should have 90 degree bends in your hips and knees.  The medicine ball will dictate the path of the knees.  You will get a nice, big, arching lift.  Holding the stability ball in place will force you to isolate the core muscles and lift the knees the right way.

The ball is just there to guide the path of your legs.  You will find that you won't be able to rest your legs on the ball as you're moving from side to side or the ball will roll away.  It is still up to you to carry the weight of your legs throughout the hip crossover movement.

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