Criss Cross on the Mat

When doing the Criss Cross you will want to speed through and skip the good stuff. But, can you go a little deeper and twist a little more?

  • Author: Lesley Logan
  • June 10, 2018
Home  »  Pilates Mat Exercises | Free Tutorials   »   Criss Cross on the Mat
Criss cross on the Mat - Online Pilates Classes
Table of Contents
Criss cross on the Mat - Online Pilates Classes
  • Difficulty: Beginner | Intermediate
  • Equipment Needed: Mat (The mat shown in this video is the Contrology Folding Mat.)
  • Reps: 3-5x each side
  • Warning: Listen to your body. When in doubt, leave it out.
  • Questions: Contact us here

Criss Cross on the Mat

Like Double Straight Leg Stretch, Criss Cross seems to have been added to the Pilates Mat practice after Joseph Pilates created his order. And, because it has so many elements of the rest of the work it’s common to do it with the rest of the ab series. I think Criss Cross is a great way to teach the body how to twist and bend. Something it will need when you get to Saw on the mat. And, while it’s hard to maintain a lift in your chest as you do your criss-cross it is much easier to do it here than when you are sitting up and your stomach is facing gravity like in Saw!

Twist, then a little more and a little more as you reach your leg away.

From Double Straight Leg Stretch keep your hands behind your head and pull one knee into your chest with your center. Stretch your other leg out long to the diagonal and then curl up and over to your bent knee. Like Saw, maintain the opposite hip on your mat and twist more. Then as you switch sides avoid the temptation to lower yourself towards the mat and roll over to the other side. Repeat this 3-5x each side.

Some things to watch out for on this exercise is the knee that is pulling in. Maintain it along your midline. It will want to cross your midline and make you think you are twisting when you are really just pulling your leg closer to your elbow. Press your hands and head into each other and pull the elbows wide. It’s tempting to bring your elbow to your knee and there are even those who will say “elbow to knee.” But, what they really mean is armpit or opposite chest to opposite knee. Each rep try to see how much you can really twist your waist and how far to the side you can really go without rolling!


Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.
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amazon mat, reformer, cadillac website pop up (1)

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

CRAB SPECIAL

Online Mat & Reformer Pilates Class Descriptions:

I've had a lot of questions about the Crab on the Mat and I think there are a lot of fears around it. I believe you can Crab sooner than you think! On the Mat, the focus is about the Crab which comes at the end of the order, so let see how everything we do is to prep for it. On the Reformer, there's so much we can strengthen and practice so that you can do the Crab. Let's make a Crab Special!

Mat - Magic Circle. If you don't have one, you can use a ball or theraband or an old pair of leggings

Reformer - no props needed

See ya in class,

xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle (ball, theraband or old pair of leggings) and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    LOVE A TRANSITION

    Online Mat & Reformer Pilates Class Descriptions:

    I'm not a big fan of cardio anymore. I used to be! OMG did I use to be! I loved to run! But, the move to Vegas made running half the year torture. And then I discovered that cardio isn't super awesome as I age. SOOO.. in come more Pilates and weight lifting. That being said, getting your heart rate up is amazing. So, when you flow...meaning you transition from one exercise to the next without stopping you will feel your heart rate spike! It also can be quite the challenge. So full permission to rest!

    No props needed

    See ya in class,

    xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    HIPPY KI-YAY, MAT & REFORMER

    Online Mat & Reformer Pilates Class Descriptions:

    To find the work, we’ll use a hip band and mix some reformer exercises into the mat workout and some mat exercises into the reformer workout. We’ll work on finding connections to our hips while loosening them up and making them stronger.

    Mat Props: hip band, light weights, and something to prop the hips up.
    Reformer Props: hip band and your typical reformer pieces

    See you in class,

    Rachel

      MAT EQUIPMENT NEEDED: Your awesome self, hip band, light weights and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, hip band and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

      TWIST LOVE

      Online Mat & Reformer Pilates Class Descriptions:

      Continuing our love month with another spine shape to love -Twist! Again, if you can't twist you can still enjoy this workout on the Mat or Reformer because we still explore the power of Round, Extension, Side Bend and Tall!

      Twisting is tricky and key! Its one of the first spine shapes we lose if we take it for granted. So get ready to explore all the twists. And, find strength while doing it!

      No props needed.

      See ya in class,

      xx-LL 💋

      MAT EQUIPMENT NEEDED: Your awesome self and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

      WISH I WAS A BALLER

      Online Mat & Reformer Pilates Class Descriptions:

      In this class, we will use the small ball in a variety of ways to find more connection in each exercise. Finding your upper back, Thass and inner thighs to name a few. We have added a few variations and a little creativity to make this class fun and challenging. Hopefully in the end you will feel like a baller!

      Props needed:
      Reformer - small ball and sitting box
      Mat - small ball

      See you in class,

      Mindi

      MAT EQUIPMENT NEEDED: Your awesome self, small ball and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, small ball, sitting box and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

      WINTER WONDERLAND

      Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

      OPC Teacher Christine loves the snow! Snowy days make her happy. So during the winter season, her Pilates practice is more to support her snowy activities. Skiing, Ice Skating, Snowboarding and more! In class, we’ll work on some breathing, balance, lower body stamina, and upper body strength to carry all that gear!

      Cadillac/Tower = no props needed
      Wunda = no props needed
      Reformer = no props needed
      Mat = no props needed

      See ya in class,

      xx-LL 💋

      THE BIG 4-6

      ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

      It's Mindi's BDAY month y'all and she is turning the Big 4 6!!! Oh yeah, which means that we are going to be doing either 4 reps of an exercise or 6!!! Alternating between the two means you get to explore what it feels like to have more reps or less reps to play with an exercise.

      Mat class - have your magic circle ready!

      See ya in class,

      xx-LL 💋

      Every Which Way But Loose

      Online Mat & Reformer Pilates Class Descriptions:

      Pick any Pilates exercise and you’ll find there are multiple directions of movement or reach to focus on. No need to make ourselves crazy trying to master them all! Pick one or two or maybe something new as we explore the Rowing Series on the Mat and the Reformer. We’ll reach, circle, bend, extend, and anchor …moving every which way but loose!

      -Tami-Adrian

      MAT EQUIPMENT NEEDED: Your awesome self, light weights (or cans of soup) and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, box and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.