Stanford’s Nanci Conniff, who works with pro athletes like New England Patriots defensive back Johnson Bademosi and Indianapolis Colts quarterback Andrew Luck, recommends that CrossFit athletes add Pilates exercises like the saw and swimmers to their warmup as a way of prepping for big, explosive moves.
“These build strong muscular connections in the intrinsic core and greater flexibility in the hips, which helps protect the lower back,” she says.
If you’re into CrossFit, try these two moves to up your game.
The 2 Best Pilates Moves for CrossFit
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Jay Sullivan
Swimmer
Lie facedown, arms stretched overhead. Keep legs together and straight. Reach through the top of your head for the most extension you can manage, chin tucked slightly, eyes looking down. Raise your right arm and left leg about six inches off the ground, floating your head and chest up off the mat.Hold this position for 10 breaths. Alternate arms and legs.
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Jay Sullivan
The Saw
Sit upright, legs extended in a V, a bit wider than your hips. Reach both arms out to the side, shoulder height. Draw the ab muscles in and up, lengthening both sides of your waist. Inhale and twist at the waist to the left. Exhale as you dive forward, stretching your right hand across your left foot. Let your head hang as your other arm reaches back. Inhale back to a seated position and perform on the other side.
Lie facedown, arms stretched overhead. Keep legs together and straight. Reach through the top of your head for the most extension you can manage, chin tucked slightly, eyes looking down. Raise your right arm and left leg about six inches off the ground, floating your head and chest up off the mat.
Hold this position for 10 breaths. Alternate arms and legs.
The Saw
Sit upright, legs extended in a V, a bit wider than your hips. Reach both arms out to the side, shoulder height. Draw the ab muscles in and up, lengthening both sides of your waist. Inhale and twist at the waist to the left. Exhale as you dive forward, stretching your right hand across your left foot. Let your head hang as your other arm reaches back. Inhale back to a seated position and perform on the other side.
