- Difficulty: Beginner/Intermediate
- Equipment Needed: C-Shaper (I love using the Balanced Body C-Shaper.)
- Reps: 3 sets
- Warning: May not be suitable for those with low back issues.
- Questions: Contact us here
Criss Cross (Ab Series 5/5) on the C-Shaper
Pilates Criss Cross exercise is a great introduction to twisting the spine. However, it’s quite a challenging exercise. Doing Criss Cross in the Pilates C-Shaper is a great place to gain feedback on the length of your spine as you twist and flex the spine. The C-Shaper reveals where you might be sinking on one side or losing flexion. We tend to do the twist from our neck or elbows and not from the waist. If you feel pockets of your back leaving the C-Shaper as you do the Criss Cross you can work on finding them to help better your Pilates Mat
Reach your legs from your center as you twist from your waist!
Typically done after doing Double Straight Leg Stretch on the C-Shaper. Your back finds the placement where you can take up the most space and get the longest flexion. Interlace your hands behind your head and press your head into your hands and hands into your head. Bend both knees into your center. Double check you’re not too low on the C-Shaper. You want the longest round shape not to just be comfortable in the C-Shaper.
Continue to pull one knee into your chest as you stretch the other leg out long. It can go as low as you can still hold onto it from your center. Typically eye level works well. Twist your shoulders over to your bent knee. Feel the length in the side you are twisting to. Use the C-Shaper to give you the feedback. Work your opposite armpit to your knee. Switch your legs as you twist to the other side. Elbows remain wide. It’s tempting to work the elbow to the knee instead of the armpit. Use the C-Shaper to reveal where you have length and strength and where you might be losing it.
After doing this on the full Ab Series on the C-Shaper give it a try on the Mat!
Be sure to check out more of my Pilates C-Shaper workout videos. I want to help you continue your Pilates C-Shaper training!
