How to Do the Pilates Criss Cross
Now I am going to show you a more advanced
Hi, my name is Audrey Laurelton and I'm the owner of Equilibrium Pilates in Montclair, NJ. I'm here for About.com today to show you how to do the Pilates criss cross. We are going to bring both knees into the chest. Take one hand and place it on top of the other. You are going to take the hands just behind the head with nice, wide elbows. Then, using your core, your going to lift your head up to look right at your navel. We are going to twist, extending the leg out at a 45 degree angle. Reaching that elbow toward the knee and looking back toward your back elbow. With a nice big inhale, we're going to come back to center, and exhale to twist out. Again inhale lift to the center with those wide elbows and exhale twist. You want to be careful that you don't fall down in the center when changing sides. As you twist, you want to make sure this back elbow isn't on the mat. It should be lifted, with your eyes extending back. You also want to be careful that you are not rocking those positions and coming off the hips. The core should be nice and stable during the exercise. Now I am going to show you a more advanced variation using the magic circle. You're going to place the magic circle on the palm of the hands. Make sure those shoulders are connected and to the back. Draw the knees into the chest. List the head to the center and place a little squeeze on the circle. Then as you twist, make sure you really lift up high and squeeze that circle. You have that nice, lifted center on that inhale and then exhale, press and squeeze the circle. Again, inhale to come center and exhale press. Inhale center and exhale press and lift. Thank you for watching. For more information, go to: health.about.com.