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(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.
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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>>>...)
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Classical Pilates for Beginners:
The Criss Cross
Level: Beginner, Repetitions: 3-5 each side.
Previous Exercise:
The Double Leg lower Lift-
(In the Classical Pilates mat sequence, The Double Leg Stretch preceeds the Criss Cross).
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Next Exercise:
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...
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Purposes:
- 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!
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Classical Pilates Technique: The Criss Cross, © Bruce Thomson, EasyVigour Project
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