Six Keys Pilates of Manayunk and Philadelphia

5th in the “Series of Five”

CRISS CROSS

Transition from Double Straight Leg Stretch, hands stay behind the head and draw the right elbow to the left knee.

Inhale at the center and exhale as you twist to the other side.

Repeat 5-10 times: better to perform 2 good ones to each side.

Purpose: To work the obliques, work the lungs and stretch the legs.

Benefits: Strengthen the obliques, lengthen the waist/torso, increase lung capacity, stretch the legs

Keep in Mind: This is a difficult exercise to do well. Always reach the elbow to the knee, try to maintain the knee over the hip. This will help you work the Powerhouse more and it makes the exercise more efficient. When twisting, expel all the air from the lungs and stretch the opposite leg away from the opposite elbow. The use of Dual Action in Pilates increases the strength and length of the muscles!