Mat Pilates: Criss Cross

Mat Repertoire

Abdominal Work:

Criss Cross

Alternate Names

Chest Lift with Rotation, Oblique Curl

Derived From

Classical Mat Work: The One Leg Stretch

Primary Element

Stability

Why for Primary?

To develop range of motion in thoracic flexion and shoulder extension and develop and create engagement in the abdominal oblique muscles, as well as develop control in the deep abdominal muscles transversus abdominis to create pelvis and torso stability.

Secondary Element

Mobility

Why for Secondary?

To develop and create mobility through thoracic to facilitate rotation.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

4-5 each side

Plane of Motion

Sagittal

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 if the legs are being lifted at a 90 degree angle. Try and round the lumbar spine and relax into the Mat and bring the knees in towards the chest. Alternatively place the feet onto the Mat.

Execution

Lie supine on the Mat with the legs in a tabletop position (hips and knees at a 90-degree angle) separated in line with the ASIS (hip bones). Place the hands behind the head interlaced with the elbows wide.

Exhale to lift the head and chest, rotating the rib cage and torso, whilst extending the free leg long, or the leg the torso is not rotating towards. Inhale to return through centre and rotate towards the other side bringing the leg back into tabletop and extending the free leg long.

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
  • Are the legs starting at a 90-degree angle and not reaching away causing an arch in the lumbar spine?

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
  • Move the head, arms and torso as one unit
  • Keep the head aligned with the spine and eyes focused forward to the table top leg
  • 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
  • Aim for the top elbow to tap the knee, the underside elbow to touch the mat, with space under the arm pit so as not to collapse the torso
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the shoulders relax and allow the movements to be created from the space between the ribs and the ASIS (hip bones). 
  • Feel the rib cage rotating to create the twist movement

Modifications and Variations

Regress the exercise by

 

Progress the exercise by

  • Extending the legs the whole time in a scissor position, rotating towards the vertical leg, scissoring to switch sides
  • Adding pace and repetitions
  • Working towards Abdominal Work: The Hundred

 

Client experiencing neck strain or pain?

  • Lengthen the back of the neck so the chin is gently tucked and place the hands behind the head to support the weight of the head with the arms. Look to the knees, inhale, then exhale to lift the head (maintaining the angle of the neck as if blowing air to the knees) and lift the sternum forward. Inhale to return to the starting position.
  • If the client finds it difficult to regulate or manage the angle of the neck try placing a ‘chin ball’ or tennis ball under their chin to assist in the head and neck positioning. You may have heard the cue “Imagine a peach or plum under the chin”, this idea is where that more traditional cue originates.

 

Client experiencing tight hip flexors?

  • Try letting the legs separate and externally rotate, and hook one ankle over the other to create some support for the weight of the legs
  • Stretch the hip flexors prior to the exercise with Warm Down: Kneeling Lunge

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 Reformer, Wunda Chair and Cadillac repertoire.

Inspired Academy follows the below order to focus on stability, before adding mobility and strength.

Fundamental repertoire