(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:
Action 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.
Classic Pilates Cueing:
- Inhale and bring your armpit up to the opposite knee, look back and hold.
- Exhale and stay up high to change.
- And hold...
- 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.
The Double Leg lower Lift-
(In the Classical Pilates mat sequence, The Double Leg Stretch preceeds the Criss Cross).
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.
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!
- 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.
- Weak neck, abs or sore back, place your feet on the floor, and move with caution!
Classical Pilates Technique: The Criss Cross, © Bruce Thomson, EasyVigour Project