Pilates Crab

A Pilates exercise performed in a reverse plank position with alternating leg lifts, targeting the triceps, shoulders, and core while building upper body and posterior chain strength.

Instructions

1. Sit on a mat with your hands placed behind your back, fingers pointing toward your feet.
2. Press through your hands and lift your hips off the ground, creating a straight line from your knees to your shoulders.
3. Your weight should be supported by your hands and the heels of your feet.
4. Lift one leg off the ground while maintaining stability with the other leg and your hands.
5. Hold the lifted leg position for a moment, then lower it and repeat with the opposite leg.
6. Continue alternating leg lifts in a controlled manner for the desired number of repetitions.

Tips

• This exercise is an excellent tricep and shoulder builder while also engaging the core for stability.
• Keep your hips elevated throughout the movement; avoid letting your hips sag toward the ground.
• Your gaze should be forward to maintain a neutral neck position; avoid looking down.
• Engage your core to prevent rotation as you lift each leg.
• Move with control; this is not about speed but about maintaining stability and engaging the target muscles.
• If this variation is too challenging, keep both feet on the ground and focus on the hold position first.
• This exercise is a great complement to Pilates mat work and can be progressed by adding hip circles or pulses.