Crossover Toe Touch

Muscles Crossover Toe Touch Works

Muscles used

• ObliquesFrom ribs to pelvis
• Rectus abdominisThe six-pack muscles running from your chest to your pelvis
• Transverse abdominisThe deepest core muscle that wraps around your abdomen
• Rectus abdominisDeep muscles below the ribs

Main muscleWhile standing, reach one hand down toward the opposite foot, then return. This move works your obliques and abs. The obliques twist your torso, and the abs help you bend forward.

Supporting musclesYour transverse abdominis keeps your lower back from arching and helps your torso stay stable through the small range of motion.

How it should feelAs you reach toward your heel, the front and side of your abs should shorten and squeeze. Keep the lift coming from your core, not your neck.

Signs you're offIf you round your back or use momentum, your lower back takes over. If you bend your knees too much, you lose core engagement.

Remember thisInstead of forcing your hand to your foot, lower yourself slowly by folding your ribs toward the opposite hip.

Setting Up for Crossover Toe Touch

Setup orderLay down a Mat long enough for your whole body to stand on.

• Mat

  Set it like thisLay down a Mat long enough to reach from head to toe when lying down.

  How to checkYour entire body should be on the Mat, and the Mat should not slide on the floor.

Watch out forThe Mat is short, so parts of my body often touch the floor.

Stance for Crossover Toe Touch

Foot widthPlace your feet wider than shoulder-width, and open both arms out to the sides.

Where your weight goesPress evenly through both feet, and keep your soles from lifting off the floor.

Upper body positionSet your feet wide enough so one hand can reach toward the opposite foot.

Why it mattersIf your feet are too narrow or unstable, your body may sway as you fold diagonally.

How to Grip for Crossover Toe Touch

Grip typeDo not hold any handles or equipment; reach one hand toward the opposite toes.

Grip widthPoint the reaching hand toward the same line as the opposite toes.

How hard to gripDo not tense your fingers, and do not let your wrists bend.

The Key Point for Crossover Toe Touch

Don't just extend your hands; curl your torso diagonally upwards toward the tip of your opposite foot.

Think of it like thisThe feeling of folding the body diagonally

Before the fixI tense up my neck and shoulders, or only extend my hands to my toes.

After the fixThe abdomen and sides tighten together, and the body slowly gains control.