How to Do the Pilates Criss Cross Bicycle Exercise

Though this is a Pilates exercise for beginners, the Pilates criss-cross bicycle exercise can be challenging. The benefits, though, are tighter obliques, which are your side abdominal muscles. As stated numerous times below, your obliques should be the only muscle initiating the knee-toward-the-elbow movement in this exercise.

Difficulty: Moderately Challenging

Instructions

1. Lie down on your mat, back flat and knees bent, your feet on the floor. Put your hands slightly behind your head, elbows facing away from your body.

2. Lift your legs into the air. Keep them straight and together, and at about a 45-degree angle with the floor. If you have trouble holding your legs in this position, lift them higher.

3. Lift your head, neck and shoulder blades slightly off the floor, using your oblique muscles, and with your hands still slightly behind your head. Do not use your arms to lift you.

4. Pull in your right knee toward your body, using your oblique muscles, while simultaneously reaching toward it with your left elbow. Only your head, neck and shoulder blades should lift off the floor. Keep your back as flat as possible.

5. Return to the positions described in Steps 2 and 3 after pulling your right knee toward your left elbow, then–using your oblique muscles–pull your left knee in toward your body while simultaneously reaching toward it with your right elbow.

6. Repeat this Pilates criss-cross bicycle exercise up to 10 times, depending on your comfort level and stamina.

7. Lay your shoulder blades, neck and head back on the floor. Pull your knees to your chest and wrap your arms around them. Hold for a moment, then roll up into a seated position.

Tips & Warnings

• Keep your oblique muscles engaged throughout this exercise.
• Pilates is all about control, so keep your movements steady and slow.
• You need not touch your elbows to your knees–only if it is comfortable for you to do so without straining.
• It is critical that you do not use your arms or upper body to reach your elbows to your knees. Not only does it defeat the purpose of the exercise, but it could also cause strain and injury to the neck and back.
• If doing this Pilates exercise hurts you, stop. Your body may not be ready for this exercise, or you may need to pay closer attention to the instructions.

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