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  Classical pilates mat online workout:   the criss cross Classic pilates beginner exercises online
Free pilates exercises online
Pilates information
(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

Setup for Criss Cross:
  • Lie on your back.
  • Stack your hands under your head, and keep your elbows wide.
  • Bend one knee to your chest and the other leg long.
Action for Criss Cross.
  • Inhale and bring your armpit up to the opposite knee, look back and hold.
  • Exhale and stay up high to change.
  • And hold...
Classic Pilates Cueing:
  • Criss, and hold it, cross, and hold it!
  • Stay up as you cross...

(Classical Pilates Technique: The Criss Cross, Scroll right>>>...)

Classical Pilates for Beginners:
The Criss Cross

Level: Beginner, Repetitions: 3-5 each side.

Previous Exercise:
The Double Leg lower Lift-
The Double leg lower lift
(In the Classical Pilates mat sequence, The Double Leg Stretch preceeds the Criss Cross).
Next Exercise:
Spine Stretch Forward

Classical Pilates Online: Spine Stretch Forward
Lengthen your legs to the floor, lower your head, lengthen your arms to the ceiling, and roll up to sit tall on your sit bones...

  • Challenges the abdominal muscles, especially the obliques(!!!)
  • Works the hip flexors.
  • Works the stabilizer muscles around the shoulder blade.
Precision Points:
  • Anchor your hips and lower back to the mat.
  • Keep your elbows wide and your shoulder blades down your back.
  • Maintain length in both sides of your torso.
Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!
  • Weak neck, abs or sore back, place your feet on the floor, and move with caution!
Rolling Like a Ball: Sit Tall Modification

Classical Pilates Technique: The Criss Cross, © Bruce Thomson, EasyVigour Project