Reformer Repertoire
Abdominal Work:
Criss Cross
Alternate Names
Oblique Curl
Derived From
Mat Pilates: Single Leg Stretch
Primary Element
Strength
Why for Primary?
To develop strength in thoracic flexion, rotation and shoulder extension and strengthen the abdominal oblique muscles as well as develop control in the deep abdominal muscles transversus abdominis to create pelvis and torso stability.
The hip flexor muscles and quadriceps are working to reach the extended leg away.
Secondary Element
Stability
Why for Secondary?
To develop control in the deep abdominal muscles transversus abdominis and challenge pelvis and torso stability by adding an extended leg.
Tertiary Element
N/A
Why Tertiary?
N/A
Repetitions
4-5 each side
Apparatus Setup
Suggested springs
- Number system: 1 spring
- Colour system: 1 x red spring
- Resistance: light to medium
Headrest position flat unless any neck issues or the client feels more supported with the head lifted using the headrest or a slightly deflated Pilates ball or cushion.
Foot Bar one position down from vertical, or on many Reformers the top angled position.
Plane of Motion
Sagittal and Transverse
Targeted Muscles
For torso flexion, the targeted muscles are rectus abdominis or the ‘six-pack’ muscles at the front of the torso. To create the rotation of the rib cage the focus is on the abdominal oblique muscles:
- Internal obliques – same side rotation muscle
- External obliques – opposite side rotation muscle
To create pelvis stability the targeted muscles are the deep abdominal muscles transversus abdominis.
Warnings
This exercise may be unsuitable for clients where torso flexion or engagement of the abdominals is contraindicated.
The exercise may be difficult for clients who present with tight hip flexors, or lumbar pain due to the legs being lifted at a 90 degree angle. Try and round the lumbar spine and relax into the carriage and bring the knees in towards the chest. Alternatively place the feet onto the foot bar and place the straps away as if working on a mat.
Execution
Lie supine on the carriage with the legs in a table top position (hips and knees at a 90 degree angle). Place the hands in the short loops with the arms vertical – above the shoulders, maintaining slight tension on the straps.
Exhale lift the head and chest, rotate through the rib cage (avoiding lateral flexion) while pressing the arms down with one between the knees and one to the outside of the leg. Keep the leg with the arms wrapped around it in table top, extending the other leg towards the foot bar. Coordinate the movement by first contracting the abdominals (maintaining engaged throughout), then lifting the upper body and rotating the rib cage whilst lowering the arms then extending the leg. Inhale, lower the upper body and lift the arms to the starting position, bringing the leg back to table top, before repeating the movement but alternating legs.
Observations
Do a body scan of the client taking note of the following points
- Head and Neck
- Is the back of the neck long and crease free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
- Pelvis
- Are the hip bones even horizontally or is the client leaning to one side?
- Is the client laterally flexing to one side, or can they lift and rotate the rib cage whilst keeping their pelvis still (ideal)?
- Legs
- Is the table top leg at a 90 degree angle and not reaching away causing an arch in the lumbar spine?
- Is the extended leg reaching out long towards the foot bar with openness through the front of the hip?
- Apparatus
- Is there tension on the springs the whole time? Or is the carriage crashing to the stopper or ‘park’ indicating a lack of control and a push by the client beyond their ideal range of motion? If the carriage is crashing encourage the client to reduce their range of motion and slow their movement down to focus on controlling the return phase, keeping tension on the ropes and stopping when the arms come back above the shoulders.
Learning Style Technique Cues
Auditory – word associations that connect mind and body
- Avoid flexing laterally during the movement or rotating from the shoulders, the idea is to turn from the rib cage
- Aim to create four movements – forward lift and rotate, come back through the center and down
- Keep the supporting leg in table top still, and extend the working leg in line with the foot bar or line of sight
- Say the client’s name when you’re about to interact with them
Visual
- Imagine the rib cage spiraling around creating the twist movement through the torso
- Imagine you’re pushing a button on the foot bar with the working or extended leg and reach is away purposefully
- You may demonstrate a part of the movement as a visual representation for the client to see
Kinaesthetic
- Feel the adductors drawing the legs towards the mid line of the body to help keep the pelvis and legs still, then turn and rotate away from that stable base
- Feel the pelvis anchor to the carriage before extending the working leg, to avoid hitching the table top side of the pelvis
- Reverse the breathing and inhale to lift and rotate, expanding the lungs and rib cage to help feel the movement happening from the rib cage
Modifications and Variations
Regress the exercise by
- Supporting the upper body with a foam wedge or cushion, keeping the head down and working through the arm press movement and extending the legs one at a time
- Using a resistance band around the table top leg to create support for the weight of the leg and ease the load on hip flexor muscles. Try working on 4-5 repetitions on one leg before switching to the other to avoid moving the resistance band for each repetition
- Reduce the repetitions and/or pace
- Working on Warm Up: Abdominal Oblique Preparation
Progress the exercise by
- Increasing the spring setting to one red and one blue spring, adding pace and repetitions
- Working towards: Abdominal Work: The Hundred to create abdominal endurance
- Working towards Abdominal Work in the progressive repertoire to increase the leg levers reaching away from the torso to further challenge pelvis stability
Series and Transitions
This exercise is part of the Abdominal Work series which includes a range of other exercises in the fundamental and progressive repertoire. The Abdominal Work series can also be found in the Mat Work and Cadillac repertoire.
Transition to Abdominal Work: The Hundred by returning to a supine position with the arms lifted above the shoulders ready to lift and hold the chest up.
The traditional order of the Abdominal Work series is
- Single Leg Stretch
- Double Leg Stretch
- Hamstring Pull or Single Straight Leg Stretch (you can find this in the Mat Work repertoire)
- Double Leg Lower (not included in the Inspired Academy repertoire, however a similar exercise can be found in the Feet in Straps: Double Leg Lowers)
- Criss Cross
Inspired Academy follows the order to create stability and mobility before building strength.
Warm Up repertoire
Fundamental repertoire
- Single Leg Stretch
- Criss Cross
- The Hundred
Progressive repertoire
