Pilates exercises explained
Criss Cross
The exercise "Criss Cross" trains not only the deep abdominal muscles but also the superficial oblique abdominal muscles and thigh and hip muscles. It also promotes coordination between the trunk and leg work.
The "Criss Cross" exercise is also incorporated into the "Series of Four" and "Series of Five" at the advanced level!
Exercise description
Legs come into table top, hands are clasped behind the head. Gaze is directed at the thighs.
With an exhalation actively stretch one leg away from the body, at the same time pull the other leg to the chest. The upper body turns to the bent leg. While changing leg and position of the upper body, inhale and exhale again in the final execution of the movement.
Repeat these exercises in 8 to 12 times.
Frequently asked questions
What if the pelvis tilts forward?
Stretch the legs a little more towards the ceiling.
Pro Tip From Maria
During the exercise, imagine that you want to push an object away from your body. This increases the leg activity.
Gently press your shoulder blade into the mat as you move your upper body in that direction. This supports the activation of the deep abdominal muscles.
Always keep your eyes in the direction of the movement and transfer the weight from your head to your hands. This will help you avoid neck tension.
Video with the brief explanation of the Pilates exercise Criss Cross
Most common errors
Weak leg activity as well as lack of leg extension.
Pulling on the back of the head.
Chin comes too close to the chest.
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Hello,
I have a quick question about the Criss Cross exercise. This exercise is medium difficulty. How could you simplify it for beginners?
Thanks in advance!
Hi Sarah, thank you for your inquiry!
1st option: You leave the upper body on the floor. Perform leg movement as in Criss Cross, instead of elbow alternately place hand on knee and briefly press against it. The speed is reduced in the process.
2nd option: You bring your hand diagonally to your knee and press against it for two or three breaths (isometric), then switch to the other side.
3rd option: If you can lift your head without difficulty, keep your legs on the floor and turn your upper body diagonally towards your knees. Hands are behind the head.
4th option: lift your legs into table top, but keep them in position and again turn the torso diagonally towards the knees. Hands are behind the head.
When you have gone through these stages you will feel an increase. lg Maria