Iron Crosses is an effective stretching exercise that helps to increase the flexibility of your hips and lower back. To perform the exercise, you will need to lie face down on the floor, with your arms extended out to your side, palms pressing against the floor. You will then flex one knee and bring it across the back of your body, attempting to touch the ground near the opposite hand. Once you have returned the leg to the starting position, quickly repeat with the other leg. Aim to complete 10-20 repetitions of the exercise for best results.
Iron Crosses can be incorporated into your workouts as a warm-up or cool-down exercise. Here are a few ways to include it:
1. Dynamic Stretching: Start your workout with a set of Iron Crosses to warm up your hips and lower back. Perform 10-20 repetitions on each side, focusing on controlled movements and a full range of motion.
2. Superset: Pair Iron Crosses with a strength exercise to create a superset. For example, after completing a set of squats, immediately perform a set of Iron Crosses. This will challenge your flexibility while also providing an active recovery for your legs.
3. Circuit Training: Include Iron Crosses as one of the exercises in a circuit workout. Alternate between different exercises, such as push-ups, lunges, and Iron Crosses, with minimal rest in between. This will help to improve your overall conditioning and flexibility.
4. Active Rest: Use Iron Crosses as an active rest exercise between sets of other strength exercises. After completing a set of bench presses, take a short break and perform a set of Iron Crosses before moving on to the next set. This will keep your body moving and prevent muscle stiffness.
Remember to always warm up before performing any exercise and listen to your body. If you experience any discomfort or pain, modify the exercise or consult a fitness professional for guidance.