How to Do Cris Crosses in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This high-intensity exercise strengthens the abdomen and teaches control of the core muscles.

Method 1
Getting in the Starting Position

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    Lie on your back on the Pilates mat, keeping one leg extended 45 degrees in the air and the other leg bent in the tabletop position
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    Place your hands behind your head at the nape of your neck. Ensure that your elbows are pointing out to the sides and avoid bringing them in toward your ears. Inhale as you prepare to begin the exercise.

Method 2
Performing the Exercise

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    Lift your head and shoulders straight up off the ground, keeping your elbows extended out wide.
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    Exhale as you twist your upper torso toward the knee extended in the tabletop position. As you twist, draw in the elbow opposite to your bent knee so that the knee and elbow touch.
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    Inhale, twisting your torso to switch sides while lowering one knee and extending the other in the tabletop position. It helps to imagine your rib cage moving to the opposite knee, not moving the elbow to the opposite knee.
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    Lower your upper torso back onto the ground and take a few deep breaths before repeating the movements. The point of this exercise is to master controlled movements rather than to increase your speed.

Method 3
Frequency

  1. 1
    Do 5 repetitions of this exercise per set on each side. Repeat until you've completed 10 sets.
  2. 2
    For faster results, increase the number of sets per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your abdomen and muscles of the back, arms and legs.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates