1. Basics for Beginners
The Pilates single leg stretch is a great way to prepare your body for the more advanced Pilates criss-cross exercises as it helps to train the abdominals for the rotation of the Pilates criss-cross and helps to stabilize the torso. Lay on your back on your mat with your legs extended and toes pointing. Inhale deeply and as you exhale, draw your right knee to your chest as you lift your upper body off of the mat. In the same motion, lift your left leg about 30 degrees, keeping the toe pointed and taking hold of your right knee with your arms. Hold the position as you inhale deeply and then switch legs as you exhale, keeping your upper body lifted. Switch legs five to ten times and then relax to the mat.
2. Criss-Cross for Conditioning
To perform the full Pilates criss-cross, lay on your back with your legs extended, pointing your toes. Place your hands behind your neck, making sure that you keep your elbows out as wide as possible throughout the exercise. Inhale deeply and draw your right knee up, lift your left leg about 45 degrees and pick your upper body off of the mat. As you are lifting, rotate your upper body towards your right knee, holding the gentle twist as you inhale. Exhale and switch legs, turning your upper body to the left. During the exercise, your upper body and legs should not touch the mat and your motions should be smooth, slow and controlled. Switch legs five to ten times before relaxing to the mat.
3. Modification Moves
The criss-cross is an advanced Pilates mat exercise to strengthen the core, but if you are just beginning, a modified move may help. If you feel that your lower back is straining during the exercises, try lifting your straight leg a bit higher to reduce the pressure. Additionally, you can leave your feet flat on the floor with knees bent, performing the Pilates criss cross with just your upper body. If desired, keep one foot flat on the floor as you lift the opposite knee for the hold, alternating legs and building strength while working at a level that suits your physical needs. You can use these modifications for part of the exercise or for it's entirety, gradually working up to the full advanced move as you gain strength and core stability.
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