What is the crab in Pilates? Tips, Technique, Correct Form, Benefits and Common Mistakes

The crab in Pilates is a core workout that helps strengthen core muscles. The basis of this exercise is rolling workouts, which you should be aware of.

This exercise will help you control your abdominal muscles and work them in a way that works your lower back, obliques, and core muscles.


Correct Form of Doing Crab in Pilates

To do this exercise, sit up straight on a mat; cross your legs from the ankles. and keep your knees bent. Next, you will need to bring your knees closer to your shoulders while holding your feet.

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Make sure your chest and back are wide while your shoulders are down. Your knees should not cross the width of your body during this movement.

Roll into a ball, keeping your head down and your core muscles pressed. Your tailbone should move upward and your spine should have a long curve. This is your position to begin the exercise.

Now step back with your abdominal muscles but only up to your shoulders. Release your feet; reverse the crosses and hold them again. Finally, step back forward while remaining in a loop.


Tips for Performing the Crab in Pilates

Although you understand how to do the exercise, here are some tips that will help you master the movement faster:

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As you step back, always inhale. As you roll forward, always exhale. The more you control your breathing, the better it will be for you to have controlled movement.

Then, as you roll back, keep rolling all the way to your shoulder blades. If you go too fast, you’ll end up putting pressure on your neck, which you definitely want to avoid.

Make sure to keep your breathing smooth and your workout routine should involve at least six repetitions of the exercise.


Benefits of Crab in Pilates

  1. Strengthens core muscles
  2. Focuses on working the obliques
  3. Helps improve posture
  4. Allows the body to improve its physical condition

Common Mistakes When Practicing Crab Pilates

There are some mistakes you need to be aware of when doing this move. Knowing the same will help you master the exercise faster:

Losing control of abdominal muscles

The idea of ​​this exercise is to work your abdominal muscles. If you lose control of your upper abs and roll over your ankles, you put them at risk of injury.

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Focus on momentum

The idea of ​​the crab in Pilates is to use rhythm, not momentum. If you roll back and forth using your feet instead of your abdominal muscles, it won’t be successful and you’ll end up hurting yourself.

Ideally, you should go slow with the exercise and find a pace that suits your fitness level. As your abdominal muscles get stronger, you can increase the intensity with which you exercise.


Does not heat up

This exercise can be quite exhausting for the abdominal muscles. To make sure the muscles don’t tense or pull, it’s best to do a few warm-ups before starting the exercise.


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Richard V. Johnson