Here it is the final exercise of the Pilates Stomach Series, Criss Cross. We have been building strength in the abs, hips, booty, legs, shoulders, arms, and low back while improving flexibility in the hips, knees, back of the legs, low back, and shoulders with the previous four exercises. Criss Cross will complete the series by challenging strength, flexibility, and stamina with a twist. Criss Cross is the final step in the Pilates Stomach Series stairway to freedom.
Let’s take a look at each of the exercises to reveal the steps that led us to Criss Cross. We start with the first step, single leg stretch. This exercise starts to stretch and strengthen the body to prepare for the remainder of the stomach series. It works the abs and hips with the least amount of strain by stretching one leg out at a time. When you move through a bent leg position, you lighten the load or strength required to maintain the integrity of the position. This is also done by stretching one leg at a time. The body can start to build the strength and flexibility needed to progress to the next step up the stairway, Double Leg Stretch.
Double Leg Stretch continues to stretch the body while adding a new challenge of strength. The load is more challenging because both legs and arms are stretching out at the same time. We still move through the bent leg position; however, we extend both legs and arms out requiring a step up in strength. This increase of strength is needed to prepare us for the third step on the stairway, Scissors.
Similar to Single Leg Stretch we start with a motion that moves the legs one at a time. Yet, more flexibility and strength is needed to keep the legs straight through the entire movement. It requires a particular level of flexibility in the back of the legs, low back, and front of the hips to maintain a straight leg throughout the entire motions. As well, the straight legs are the next load challenge. The further you lengthen away from the body in the movements, the more strength is needed to maintain the integrity of the exercise. You can consider this a lever. As the lever gets longer, the more strength it requires to hold. By utilizing one leg at a time you lighten the load on the longer lever. This helps prepare us to take the next step, Double Leg Lower and Lift. The same flexibility is needed as in Scissors; however, the load is heavier by moving both legs at the same time. The lever is the same while the increase in load challenges the body to keep the integrity of the exercise. It is important to master each of the steps one at a time because the exercise previous prepares you for the next. It is more challenging to jump up two or three steps than to take one at a time; however, you are more likely to perform the exercises improperly and/or with excess strain. The key to succeeding upward on the Pilates stairway is to master one step at a time.
The final step on our Pilates Stomach Series stairway is Criss Cross; however, there are a few struggles that can thwart your climb. First, concern is the head and neck. Too many times clients pull on their head and neck to create the twisting motion. Or many will reach their elbow for their knee causing a pull on the head and neck. This will strain the neck and limit the benefit of the twist. The goal is to twist your entire spine. You can think of twisting your spine like a spiral staircase. The spiral starts from the bottom and stretches all the way to the top. Rather than pull on the head or neck, try to twist your navel to start the action and finish the twist with your neck. As well, reach your shoulder for your knee instead of the elbow to allow your chest to remain open while gazing at your back elbow. You should feel a deeper twist with more muscle contraction than pulling on the head and neck.
Second, problem area is the hips and legs. People will focus so much on the twist they forget about keeping the legs engaged. The legs will be just as engaged as they are in Single Leg Stretch. In Single Leg Stretch, you use your arms to pull the knee in tightly. In Criss Cross, you are using the strength of the hips and legs to create the same feeling. This will also help you anchor for stability. Many students will lift their opposite hip when twisting, which avoids their tightness and/or weakness. The key is to reach the opposite hip to help stabilize the hips to twist deeper while bending the other knee into the shoulder. Last concern is the lift in the upper body curl. Because we may lack strength to stay lifted in the curl or are tired by time we hit this exercise, we tend to get lazy and rest as we twist. The goal is to stay lifted in the upper body curl while twisting. You can think about trying to keep the upper ribcage and armpit of the side you are twisting towards lifted off the mat as you twist. It is easy to rest as you twist, but the real strength comes as you learn to keep a lift.
Master Criss Cross adding a new challenge to your strength, flexibility, and stamina. But more importantly, master each of the steps needed to reach the top of the Pilates Stomach Series stairway.
Tags: ab exercises, criss cross, hip strengtheners, hip stretches, how to do Pilates, low back stretch, Pilates, Pilates Stomach series, spinal stretch