How to do a Pilates criss-cross exercise
What does a criss-cross exercise do?
The Pilates criss-cross is a great exercise to work on both upper and lower abdominal strength with a particular emphasis on strengthening the oblique abdominal muscles. It also trains good lumbo-pelvic control with upper body rotation.
The lift and twisting movement in this exercise works our core and oblique muscles which are both important for our posture and spinal flexibility. It is also a great toning exercise for our waistlines!
Make sure you work to a level that you feel is suitable for you from the below options to get the most out of the exercise and avoid any injury.
Oblique Prep
Lying on your back with both knees bent. Place your right hand behind your head to support the weight of your head. Rest your left arm along the side of your body. In hale to prepare. As you exhale lengthen through your neck and at the same time rotate your spine in a diagonal towards your left hip. Your head and neck should follow this movement and lift off the mat. Reaching forwards through the finger tips of your left hand which is hovering above the mat. Inhale as you lower your left arm back onto the mat and at the same time lower your head and upper body back onto the mat in the centre. Repeat 8-10 times then repeat on the opposite side.
Criss – cross with double tabletop
Lying on your back with your knees bent. Place both hands behind your head to support the head and your elbows lifted into your peripheral vision. Inhale to prepare and then as you exhale lift one leg into a tabletop position, inhale to hold and as you exhale again lift the other leg into tabletop position so both legs are lifted.
Inhale to prepare. As you exhale lengthen through your neck and at the same time rotate your spine in a diagonal towards your left hip. Your head and neck should follow this movement and lift off the mat. Inhale as you lower your head and upper body back onto the mat in the centre. Repeat alternating sides, maintaining a double tabletop position.
Criss-cross with leg extended
Lying on your back with your knees bent. Place both hands behind your head to support the head and your elbows lifted into your peripheral vision. Inhale to prepare and then as you exhale lift one leg into a tabletop position, inhale to hold and as you exhale again lift the other leg into tabletop position so both legs are lifted.
Inhale to prepare. As you exhale lengthen your right leg in a diagonal line about 45 degrees and at the same time lengthen through your neck and lift and rotate your upper spine in a diagonal towards your left hip. Your head and neck should follow this movement and lift off the mat. Inhale as you fold your leg back to tabletop and lower your head and upper body back onto the mat in the centre. Repeat alternating sides, maintaining a double tabletop position.
You can make this harder by increasing the speed of the movement and only lowering your head half way down in between extending your legs.
Video demonstration: How to do the Pilates criss cross exercise
Top tips
- If you are maintaining double tabletop position then image you have glued your feet and knees together.
- Make sure you are keeping your tummy flat and watch for any ‘doming’ of your abdominals
- Remember this is a diagonal movement pattern so aim for the rib cage to draw to the opposite hip
Criss-cross variations
- You could use a Pilates soft ball around your scapula to help prop up you up or lower onto a soft ball behind your neck
- Place Pilates circle in between your thighs to add resistance to adductor muscles
Avoid this exercises if:
- You have acute low back pain
- If you have neck pain
- If post-natal and doming occurs
- Antenatal
- If you have osteoporosis
See more Pilates exercises
Sign up for email updates
For updates on all the latest Pilates classes and content sign up for email updates:
Email updates