Crab

Crab is an advanced Pilates exercise that combines spinal mobility, balance and control. This exercise focuses on strengthening the core muscles, improving the flexibility of the spine and increasing body awareness. Crab is typically performed on a mat and requires a good understanding of previous rolling Pilates exercises such as Rolling Like a Ball and Seal.

Correct Execution of Crab

Follow these steps to perform Crab correctly:

  1. Sit on the mat with your legs crossed and your hands placed on your feet.
  2. Round your back in a C-curve and pull your chin slightly in towards your chest.
  3. Engage your core muscles and roll backwards onto your back until you reach the tops of your shoulders.
  4. Release the feet, change the crossing of the legs, and grab the feet again.
  5. Roll forward, placing the top of your head gently on the mat as you lift your hips above your knees.
  6. Use your core muscles to roll back to the starting position.
  7. Repeat the exercise 3-5 times, making sure to move with control and precision.

Common Mistakes to Avoid

To get the most out of Crab, avoid the following mistakes:

  • Lack of core stability: Be sure to keep the core muscles active throughout the exercise to maintain balance and control.
  • Excessive strain on the neck: Avoid putting too much weight on the head when rolling forward; instead, use the core muscles to support the movement.
  • Uneven breathing: Maintain even and controlled breathing to support movement and reduce tension.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Practice Rolling Like a Ball and Seal to build the necessary core strength and control before attempting the Crab.
  • Advanced: Increase the tempo of the exercise or add more repetitions to further challenge your control and endurance.

Number of Repetitions and Sets

Perform 1-2 sets of 3-5 repetitions, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare to roll backwards. Exhale as you roll backwards onto your back. Inhale again while switching the crossing of the legs. Exhale as you roll forward and back to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Crab:

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