How to Do Criss Cross Pilates Exercises

When weak, the back and stomach muscles lend themselves to poor posture and injury during normal physical activity. Criss cross Pilates balance the hips and shoulders and stomach muscles, strengthening and aligning them. Try this exercise to prevent injury as well as gain a sleeker physique.

Difficulty: Easy

Instructions

1. Lie on your back on a mat.

2. Clasp your hands underneath your head.

3. Inhale then pull your right knee diagonally towards the left side of your chest while keeping your left leg extended. Lift only your left shoulder up while keeping your right shoulder flat on the mat.

4. Try to meet your left armpit with your knee and turn your head towards your right elbow. Do not extend your left elbow towards your knee but instead extend your left shoulder.

5. Exhale while in this position then inhale as you switch to bend your left leg and lift in the opposite direction.

6. Repeat exercise three to eight times quickly, with one rep consisting of a curl to the left then to the right.

7. Use an exercise ball to do criss cross Pilates if you have a sensitive back. Lie flat on a mat on your back, extend your legs straight into the air and hold the ball between your ankles. Steady your pelvis and legs so only your legs are moving in short, taut movements back and forth along the ball.

Tips & Warnings

• Use only your core to pull your shoulder from the mat, not your arms. Don't rock from your left to your right when crisscrossing but rather contract your abdominal muscles to do so, feeling them burn as you use them.
• Extend your spine fully for the duration of this exercise so that you are not bending up but rather rotating and curling up.

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